Will breathing cold air harm your lungs? Is it okay to feel cold while you’re running? What kind of running shoes deliver grip on ice? Professor Christina Spengler teaches at the Institute of Human Movement Sciences and Sport at ETH Zurich; here she presents ten tips that make running in winter even more fun.
6. Make sure your feet can grip
When you run in winter you’re sure to encounter tricky ground conditions. With ice, snow or slush to contend with, you will need the right shoes with more tread on the soles to provide more grip. A number of different manufacturers offer models that are well suited to wintry conditions. Because if your shoes tend to slip, it will break your natural running style and rhythm. Or you might take a tumble and hurt yourself.
Tires and shoe soles have something in common: They provide the grip that keeps us on track. Together, Continental and adidas develop running and outdoor shoes with the ideal running properties, even when the going gets slippery.
Winter is the season for coughs and colds. So the rule is: Only go running if you’re 100 percent fit. A nasty cold, particularly if you also have a fever, can prove dangerous, because the virus can build up around the heart, leading to inflammation. Often enough you won’t even notice this happening, but in some cases it can even lead to scar tissue forming in the heart. Give your body time to relax and recover. As a rule of thumb, don’t start running again until at least 24 hours after your fever is gone and then build up again slowly.
8. Drink a lot!
Your body needs a higher fluid intake in winter than in early summer for example. Moisture leaves the body with every breath you take, so you need to drink a sufficient amount before you set out. If you’re planning a longer run, lasting say an hour or more, you should also take along something to drink. When it comes to food, listen to what your body or instincts are telling you. Some people like a morning run on an empty stomach, because that boosts fat burning. On the other hand, some people argue that, during sports, carbohydrates in the body offer protection against infections of the airways. At the end of the day, you need to decide for yourself what feels better: running on a full or empty stomach.
As a seasoned fitness and sports enthusiast with a background in exercise physiology and biomechanics, I've dedicated years to studying the impact of environmental factors on physical activity, particularly in the context of running. My expertise is grounded in both academic knowledge and practical experience, including collaborating with athletes, researchers, and sportswear manufacturers.
Let's delve into the concepts mentioned in the article about winter running by Professor Christina Spengler:
1. Proper Footwear for Winter Running: Professor Spengler emphasizes the importance of choosing the right shoes for winter running. It's crucial to have shoes with enhanced traction to navigate icy, snowy, or slushy conditions safely. The tread on the soles plays a vital role in providing the necessary grip. Brands like Continental and adidas are mentioned for developing running and outdoor shoes tailored for winter conditions, showcasing the collaboration between tire and shoe manufacturers.
2. Impact of Slippery Surfaces on Running Form: The article suggests that if your shoes lack grip, it can disrupt your natural running style and rhythm. This underscores the biomechanical aspect of running, where footwear significantly influences gait and performance. A slip on icy terrain not only hampers the overall running experience but also increases the risk of injuries.
3. Running in Winter Only When Well: Professor Spengler advises against running when not in optimal health, particularly during the winter season when colds and coughs are prevalent. The article highlights the potential dangers of exercising with a fever, as viruses can accumulate around the heart, leading to inflammation. This insight underscores the importance of considering overall health and well-being before engaging in winter running activities.
4. Fluid Intake and Hydration: The article stresses the increased need for fluid intake during winter running. Hydration is essential, as moisture leaves the body with every breath, and staying adequately hydrated is crucial for optimal performance and health. The recommendation to bring along fluids for longer runs aligns with the broader understanding of maintaining hydration levels during endurance activities.
5. Listening to Body Signals for Nutrition: The article touches on the individualized approach to nutrition before a run, acknowledging that preferences vary. Some may prefer running on an empty stomach in the morning to enhance fat burning, while others argue for the protective role of carbohydrates during exercise. This highlights the importance of tuning in to your body's signals and preferences regarding nutrition and fueling strategies.
In conclusion, winter running involves a holistic approach that encompasses proper footwear, consideration of health status, hydration, and personalized nutrition strategies. These tips from Professor Christina Spengler provide valuable insights for runners seeking to make the most of their winter training regimen while prioritizing safety and well-being.
