Every runner knows that winter and cold are not enemies at all, in fact, for many, the sparkling air and the pungent atmosphere stimulate the desire to run. Of course, you need to pay attention to some precautions to get the best out of our training.

The low temperatures stimulate the metabolism and the organism is activated in a wonderful way. True, the cup of hot chocolate and the blanket on the sofa are also inviting. But the winter season is the ideal time to finalize your training.

Before going out, here are 4 topics to consider:

  1. The clothing
  2. The surfaces
  3. humidity
  4. Visibility

1. Winter running clothing

There are two main factors to consider for your clothing: your approach to the cold (you are warm or cold) and the environment in which you run (going out to Palermo or Bolzano does not have the same conditions). Based on these factors, manage the following:

  • Pants suitable for low temperatures
  • Breathable long-sleeved shirt (1st layer)
  • Thermal shirt (2nd layer)
  • Windproof jacket (3rd layer)
  • Stockings
  • Cap (especially for bald people!)
  • Gloves

Not all the items listed are necessary, the golden rule is always the same: better not to sweat too much.

2. The surfaces of the race

Not only in the mountains, but wherever the surface can be affected by cold and frost, we must take into account the characteristics of the soil on which we will place our feet:

  • Dry or wet asphalt
  • Ice
  • Fresh and groomed snow
  • Ice mixed with snow

Contrary to popular belief, snow is not necessarily prohibitive for running: the only true condition that should be avoided is ice. Slipping can be really dangerous. As for wet asphalt, the only risk is to dirty your equipment.

3. The humidity

“It’s not so much the cold as the humidity.” This commonplace finds its umpteenth application here. We beat the days with the bitter cold by covering ourselves in the ideal way, but humidity can affect not only performance but also health. How to run in the cold and overcome humidity:

  • Make a good warm up
  • Choose the right hours
  • Avoid getting wet

To avoid accidents, a warm-up phase is always essential, especially for those who suffer more from the cold. Choosing the most suitable hours to go out will allow you to face less difficult temperatures and conditions. Above all, if the weather is humid, avoid staying in the cold with clothes wet from sweat: change your clothes or make sure you are close to home at the end of the race.

Going back to the zen maximum of a while ago, if you don’t want to get killed by the humidity try in every way not to stay in the cold when you have finished your winter run and the various layers of clothing you are wearing are wet.

4. Visibility

The issue of safety is always very important for those who run, especially in environments where vehicles circulate. In winter the daylight lasts much less and is often less intense; for these reasons, we risk that those who drive on the roads do not see us and may become a danger to our safety. It becomes essential, especially in the mountains, to equip ourselves with bright clothes and reflective or fluorescent elements (bracelets, stripes …) that signal our presence on the road. White, orange and yellow should be your favorite colors for the outfit, in this period.

Finally, it is important that you take care not only of the visibility but also of the vision: running helps us to distract ourselves, but carefully observing what surrounds us to avoid risks is the most important rule.


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