Running in the cold

There is no reason not to run even if the degree creeps below zero and there is snow and icy roads. Maybe it requires a little more motivation, but as soon as you have gotten out and gotten warm, you do not think so much about it being minus degrees or that it is nonsense.

Of course, running in the winter requires something more than running in the summer, and especially with regard to clothing. You must dress so as not to freeze, but at the same time you should not get too hot during the run. Do not wear more clothes than you freeze until you have started running, because after 10 minutes you will be good and warm. Feel free to wear some thin wool on the inside, there is a lot of nice training clothes in wool during the day, and something windproof on the outside. A hat is absolutely necessary since much of the heat loss happens through the head and preferably a neck / buff as well as mittens / mittens. These are garments that are easy to take off along the way if you get too hot.

Good clothing is also important to avoid injuries. Areas that are exposed to cold are heel and achilles, as well as the knee. Here, tendons are close to the skin and are therefore sensitive to cold. To protect the Achilles, one can cut over a rag sock and use it as an ankle warmer. For the knees, there is protection in wool / angora wool that is far more comfortable to run in than knee protectors in neoprene.

Many people wear running shoes with spikes when running on ice and snow. It is important to have a good grip so that you avoid slippery roofs that both interfere with the running technique and that erode the forces. If you choose shoes without spikes, then at least make sure that it is a good sole with structure. To avoid slipping, it is also a good idea to slow down a bit and shorten the stride length. Then you avoid caving. It is very easy to set off at the same speed as you do in the summer, but on ice and snow-covered roads it requires more energy and you get tired faster.

Interval running should take place in places where it is not too slippery. Good grip is important to get a good effect from the interval session and to be able to work with the running technique. It is also injury-preventing with good grip under the legs.

Is there a temperature limit for what is safe to run in? Yes, when the mercury creeps below -20, one should be careful and rather run inside a treadmill. It is also not recommended to exercise hard below -15, because you draw large amounts of cold and dry air into the lungs and airways, which can irritate and cause asthma. Some groups, such as children and people with asthma, heart disease and chronic lung disease, should generally be wary of exercising in sub-zero temperatures.

You should also be aware of where you run in the winter and on days with high air pollution. Stay away from busy areas and especially if you are going to run intervals. Particulate matter in combination with cold air is not very favorable for the respiratory tract.

Running in the winter is great for building up your running form until spring comes, so do not hesitate to lace up your running shoes. It is nice to run in the winter, but remember reflective vests.

Good running.

Written by Paal A. Drummond, Physiotherapist Volvat.

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MONICA
GUTUEN

AMBASSADOR

Age: 45

Residence: Bærum

Distance during the BMW Oslo Marathon 2020:
I run half, and of course aim to have the widest smile all the way.

Previous participation in the Oslo Marathon:
«10 for Grete» 2013, Half Marathon 2014 and 2015, 2017 and 2018 and marathon in 2019.

Three words that describe me:
Outgoing, Smiling, Energetic

Instagram: @muddylicious