As a South African, cold used to mean 14 degrees Celsius. As a South African living in the Netherlands, cold has found a new meaning. For the first time in 2 years, there has been a snowstorm in the Netherlands and temperatures ranged from negative to more negative.
Recently I had to make a decision between skipping a few days of running due to the extremely cold weather, or change my mindset to ensure I hit the road. But actually…there was no real decision to be made because to me running is not just a hobby; it is an integral and essential part of who I am.
I did some research on what to wear and what to know about running in the snow/cold conditions. This blog post is a summary of the lessons I learned from my snow-running:
1. Mind over matter
Don’t think about the cold. Think about the refreshing cold air and freedom you experience on the road. On my first snow run I could not stop thinking: “How cold, but how magical!”. A winter wonderland is really the perfect description.
2. Layers
Layers are important. I run with a long running tight (brand: Fusion), a running shirt, a thermal top and a windbreaker. On my first run I had a long sleeve running shirt under my thermal top and I was overheating. You don’t want to overheat on your run as this will result in excessive sweating and will actually make you cold. Layers give you the opportunity to regulate your body temperature. PS – the windbreaker made a bigger difference than what I anticipated and definitely worthwhile trying.
3. Gloves and a running buff/beanie
When your head and hands are warm, your body is naturally also warmer. My husband prefers a running beanie for the cold days, but I prefer to stick to a buff. The difference between the two? A running buff allows the heat to escape at the top while keeping your ears and a large part of your head warm, while a beanie will prevent the heat from escaping.
Additional use for a buff – You can also use a buff as a cover over your mouth when you start your run. Once you are warmed up, you can pull it over your head or just leave it around your neck (this will also provide additional heat).
4. Take caution to the snow
It is slippery out there and the road is not always clear. This is not the time to be adventurous. Rather stick to routes where you know the paths and keep a steady (slower) pace. The first run I did I ran super slow. When I became comfortable with the feel of the snow I sped up, but keeping a slower than usual pace. Keep your eyes on the road. Snow quickly becomes ice (and this is even more slippery!). When finding yourself on an icy stretch, bend deeper into your knees. This improves body control and balance to prevent you from slipping (hopefully).
5. Socks and shoes
Wear moisture absorbing socks. If you have trail running shoes, wear them instead of your road running shoes (this will provide additional grip on the ice). If you don’t have trail running shoes, don’t let that stop you. Lace up and run!
Running in the snow is not only fun and magical, it is also great strength and flexibility training. It is heavier to lift your legs through the snow but well-worthwhile. See this as an opportunity to skip leg day in the gym and rather spend the time on the road.
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I enjoy these, especially your writing style. Certainly valuable tips. Keep it up and God bless. En dan is die kind nog mooi ook. Die Ouman