Our ambassador Abelone Lyng loves to run in the winter, and comes up with good tips for you who are a beginner, or want to maintain outdoor running through the winter.
Three tips to keep in mind when running outside in the winter:
1. Make sure to see and be seen! Reflective vest and headlamp are important accessories when running outside in the dark time of the year. At least if you run in the morning or in the afternoon and evening. Being visible when running in busy areas is important to avoid unfortunate encounters with cars, bicycles or other rolling vehicles. A good headlamp is also nice to have even if you only plan to run a walk on the light trail or in the park. There may be dark areas on the trip, and then it feels safe and good to have a headlamp with you.
2. Get a grip!
Having shoes that provide good grip on ice and snow is the alpha omega if you want to run safely in Winter Norway. If you have a good grip, you do not have to worry about accidents that can occur. Being able to feel confident that you have a good grip also reduces the likelihood of you sustaining injuries due to a changed running pattern throughout the winter. If you are constantly afraid of falling, you will also not be able to run relaxed and natural and there is a good chance that you tense your body unnecessarily much.
3.Take care of the airways and lungs!
As long as you do not have asthma or other diseases of the respiratory tract and lungs, outdoor exercise in winter is not a problem. People go skiing even though there are many blue ones, so why should you not be able to run a trip even if it is -15 outside? Still, there are some things to keep in mind to avoid discomfort from the airways and lungs when exercising outside in the winter. The body needs more time to warm up in the winter. Start the session calmly and wait to gear up until you feel that your body is ready. If you are one of those who follow your heart rate, you will probably notice that you get a higher heart rate when you run in the cold, and this is because the body uses more energy to warm up the air and to keep the body temperature up. Therefore, it can also feel a little extra heavy at the start of a run in the winter, because the body has to use so much extra energy to get the heater running. Therefore, I always start my runs with a buff that is pulled up over the mouth and nose to make it easier for the body to turn to the cold air. As the body gets warm, I pull the buffet down, then it is easier for the body to handle the cold air and it feels good to be able to breathe freely again.
Ps. On the coldest days, you may need a face mask that prevents you from exposing your lungs to cold injuries, but I have run an extreme run in northern Sweden in the middle of winter where the temperature was down to -38 degrees one of the days, and even then I had rarely need to use the mask. But people are different, and if you have respiratory problems or find it uncomfortable to draw cold air into your lungs, you can try such a mask.
Biggest "mistake" people make?
- They dress too much! I know it can be difficult to get out on a trip when it is sour and cold outside and it is not nice to freeze through a 60 minute run either. Still, dressing too much is unwise. It does not take many minutes of running before the body temperature rises and if you then wear too much clothing, you will start sweating. If you sweat, you get cold. Therefore, it is better if it feels a little cold for the first 10-15 minutes and then it will be just right when you have finished warming up.
So how to dress?
Layer upon layer and wool! I always use merino wool inside my body when it is cold outside. Wool has a unique ability to regulate temperature, transports moisture and retains heat even when you get wet. The layer on layer principle is better than dressing with a pair of thick garments. Layer upon layer makes it easier to regulate the temperature because then you only need to take off or a layer of clothes if you get too hot or too cold. Another thing that is good with the layer on layer principle is that you get insulating layers of air between the layers which means that you keep the heat better. Ultimately, you should have a layer that protects against weather and wind. A good waterproof and windproof running jacket is just as useful in winter as the rest of the year. The jacket should be light, have good breathability and must have room for a few layers underneath. On my feet, I recommend running pants rather than tights in the winter. The running pants have better space for an extra layer underneath. If there is a lot of wind, it is good to have running trousers with wind stops in front of the thighs. I tend to get cold on my hands and therefore I prefer mittens over mittens in the winter. My windproof thermo mittens are usually enough in themselves, but on the really cold days I use thin wool liners inside. On long and quiet trips in the cold, it happens that I have a heating element in one of the mittens and I also move it from mittens to mittens as I need. On the head I usually use headbands in combination with buff and hood. I regulate the temperature to a large extent by taking off and putting on my hood. (Ps. I have a lot of hair on my head, I do not recommend men with a slightly less full mane to run with a headband in -15 degrees…)
Do you have to wear shoes with spikes?
I almost always run with a spike in the winter, but I also move mostly in terrain where it is unlikely that anyone has been out and salted or strewn. But even if you run on roads where the stray truck spreads diligently, it pays to have spikes as long as you run on ice. In snow, you can often manage with ordinary running shoes, or at least a pair of hiking shoes that have a slightly rough sole, but often it can be ice under the snow or icy parts on parts of the stretch. So why not just get a pair of good studded shoes that you can wear throughout the winter? You can stud your old asphalt shoes and yes, you can use spikes, but no, it's not the same as running with good studded shoes that are designed for just running out on ice, in snow and in the cold. Therefore, it is worth investing in a pair of studded shoes if you want to run out on snow and ice through the winter.
How do you start if you have not run before?
Bring a friend! It is often easier to start with something new if there are several. Having someone to run with can make it easier to get over the infamous doorstep mile out in the cold. If you know someone who is already running out in the winter, you can ask to join the trip once. So you get both good company and maybe some good tips with the purchase? And start small. Do not start with a 20km long trip out in the cold if you have never run outside in the winter before. Start with shorter walks, let your body get used to running with spikes feel how the cold affects the body. Then you can increase the distance gradually. Shifting the focus from speed to training joy is also a tip I want to come up with. Because it is not as easy to keep pace if you run with snow up to your knees, but the training effect of such a trip is not any worse for that reason. Think of winter running as a way to prepare your body to be able to withstand fast sessions when the ground becomes bare again.
Three winter running sessions you want to share with people
Transport running to and from work. You save the environment, you get fresh air and you do not get caught in traffic chaos every time there is a little more snow than expected.
Quiet long walks out in the woods and fields. Bring extra clothes, drinks, chocolates and a good packed lunch and go on a trip in Winter Wonderland. If you live in areas where there are country cabins that have dining, you can stop by such a place to have a cup of hot cocoa and a cinnamon roll.
Take a jog with snowshoes. There are snowshoes that are specially made for running and in other parts of the world, snowshoe running is a competitive sport. Running with snowshoes is heavy and you get a really good session even if you do not run far. If you combine the snowshoes with poles, you get to train the upper body the same sling.
