Exercise is important for good health and helps prevent diseases, according to the RIVM. That is why it is also wise to keep moving in winter, as long as you prepare well for the winter conditions
Winter running can be wonderful: the fresh air, the peace and quiet of the trails, and the feeling of satisfaction after a workout in cold weather. At the same time, it does require some extra attention. You have to deal with lower temperatures, darkness, and reduced blood flow to your muscles. But you certainly don't have to give up running. With the right approach, you can stay warm, motivated, and injury-free.
RunX gives you 7 practical tips for running safely in colder weather – including advice on the right sportswear in Apeldoorn.
1. Do a short warm-up indoors
Your muscles need more time to warm up and become supple in low temperatures. So start indoors with a short warm-up: think knee lifts, jumping jacks, or squats in your running gear. This will get the blood flowing in your muscles, tendons, and joints and prevent injuries once you step outside.
👉 RunX tip: Done warming up? Then get out the door right away. This way you won't lose heat and you'll stay in a good rhythm.
2. Dress in layers: protect your head, hands and neck
When running in cold weather, always choose multiple moisture-wicking layers instead of a single thick shirt. Start with sports underwear with or without thermal function, add a mid-layer, and finish with a windproof or waterproof jacket. Don't forget to protect your hands, ears, and neck: you lose a lot of body heat through these areas. Gloves, a hat, and a neck warmer are therefore essential.
👉 Tip from RunX: View our range of running apparel here
3. Pay attention to your breathing in cold air
Cold, dry air can irritate your airways. You might feel a tightness in your chest or a tickle in your throat. Therefore, breathe through your nose as much as possible or use a buff over your mouth. This warms and humidifies the inhaled air before it reaches your lungs. Adjust your pace and distance if you notice your breathing becoming labored.
4. Eat smart before and after your workout
In winter, your body uses more energy to stay warm. So, have a light, carbohydrate-rich snack one to two hours before your run, such as a banana or a peanut butter sandwich. Nutrition is also important after your workout: replenish your energy with protein and carbohydrates to recover properly.
5. Provide reflection in the dark
The days are short, and many runners head out early in the morning or late in the afternoon. Being highly visible is especially important then. Choose reflective clothing or accessories, wear a flashlight or a vest, and make sure you're visible to others. Safety is paramount.
6. Be careful in extreme cold below -10°C
Running in the cold is healthy, but in temperatures below -10 degrees Celsius, you need to be extra careful, especially if you're a beginner runner. Shorten your workout, choose a slower pace, or plan an alternative indoor workout. Listen carefully to your body: cold muscles and joints are more susceptible to injury.
📍 Test Shokz at RunX in: Apeldoorn, Groningen, Haarlem, Tilburg, Twente and Zaandam.
7. Keep your motivation high during the winter months
It's tempting to stay on the couch when it's chilly outside. So, set regular running times, lay out your clothes the night before, or arrange a running buddy. Consider alternating your outdoor workout with a treadmill or indoor strength training session.
✅ Get advice from the RunX specialists
With the right preparation, you can continue running safely and comfortably in winter. Invest in good shoes, functional clothing, and listen to your body. Be sure to stop by RunX Apeldoorn: we're ready to help with personalized advice and top brands in running shoes and sportswear.
At RunX, you'll find everything you need for the winter season. Think of brands like Adidas, Asics, Brooks, Hoka, New Balance, and Saucony, as well as functional sportswear suitable for cold, wind, and darkness. With our free gait analysis (with the purchase of shoes), we ensure you find the perfect pair, tailored to your running style and goals.
📍 Visit RunX Apeldoorn and experience the difference of personal guidance for yourself. This way, you will be fully prepared for running during the winter period.
