November 25, 2024, 2:33 pm | Read time: 7 minutes

Running is ideal in spring and summer: Take advantage of the cooler but usually sunny mornings in the fresh air and finish your sport for the day – or enjoy the balmy temperatures on an evening run at sunset. When winter arrives, however, many amateur runners retreat under a warm blanket. A long-distance runner told FITBOOK author Desirée Oostland why it’s particularly worth going for a run in winter.

Most people spend too much time indoors in winter

“Especially in winter, it’s crucial to run in the fresh air since we already spend too much time indoors and sitting,” notes Fitschen. It’s a time when we prefer to snuggle up instead of leaving our comfort zone. But it pays to get out and about, especially in winter: “It’s good to clear your head, get out into the fresh air, and get some exercise, which has a positive effect on all levels – body and mind.”

Running helps you switch off

After all, we find it difficult these days to simply do nothing. Without a cell phone, we just linger with our thoughts. But with running, you’re left with no choice but to disconnect – and that’s what makes the sport so unique: “Running really gives you time to switch off, to come down. Generally, we don’t give ourselves enough of this time in winter anyway.” However, it is important to actually run outside and not switch to the treadmill. Indeed, it’s not only the physical activity that benefits you but also the fresh air.

Laying the foundations for summer in winter

Could it be that running benefits the body even more in winter than in other seasons? “It’s just like this: the best times of the summer are set in winter,” says Fitschen. “In winter, you lay the foundation for everything that comes afterward.” In spring, you suddenly realize how you have improved compared to the previous year. Maybe even running at a different level “because you stuck with it during the winter.” This, Fitschen asserts, also makes running more enjoyable. “When the temperatures rise, and you go running again in the heat of the day, you realize that you can suddenly set different training stimuli. Maybe you suddenly find it much easier to run up and down the hill, which makes running a lot more fun.”

Running in winter is healthy

Studies have shown that it is healthy to lace up your running shoes and get outside even in the cold months. The chill of winter positively impacts the body, increasing calorie burn during runs and activating the beneficial brown fat. Research has also confirmed the mental benefits, a point running pro Fitschen highlighted: Winter running may guard against SAD – seasonal affective disorder.

The equipment

In addition to a headlamp, which is almost essential on short winter days, Fitschen says that it is important to wear suitable running clothing to make exercise in the cold fun. He advises wearing different layers. “This allows you to adapt to different weather conditions while running,” he says. He observes a fundamental mistake when it comes to accessories in winter, especially among runners who are not too familiar with the weather. “I often see people running with woolly hats and thick gloves. The heat builds up too much. It’s better to wear thin hats and gloves that are designed for running.” The difference is immense and also has an effect on running performance.

It’s also wise to don a reflective vest to ensure you’re visible to other runners, drivers, and pedestrians. “If it’s also about the slipperiness, I think it’s important to think about trail running shoes. There are different models. The shoes don’t have to be suitable for running in the Alps, but simply have a more grippy profile,” says the long-distance runner. “If it’s extremely icy, there are so-called snow chains for shoes. However, these are only necessary in cases of extreme ice.”

Another tip from the expert: a headlamp. It can also enhance your visibility on those overcast winter days. It also allows you to run at dusk or even in the dark if you want to.

Do you need a face mask when running in winter?

Many runners wear a face mask when running in winter. But is it truly necessary for lung protection? “If you have problems with your lungs, you should first talk to a doctor and see how you can organize your running,” Fitschen emphasized. “For everyone else, it’s worth noting that we aren’t running in minus 20-degree temperatures here. When it’s really cold, it can make sense to protect your mouth with a tube scarf to pre-warm the air, but that’s not usually necessary here in our temperatures. If you look at the winter athletes who train at minus 20 degrees, it’s a different caliber; the wind whistles through your lungs.”

Do you have to adjust your pace and technique in winter?

Should you keep the same technique and maintain a similar pace for winter running as you do at other times of the year? Yes and no. “Amateur runners may run a little slower in winter and can take the pace and pressure off when it’s really cold,” says Jan Fitschen. “However, for the truly ambitious, winter presents an opportunity to refine your technique and enhance your running with strength training,” suggests Fitschen. This allows you to train the basics in winter, from which you can benefit later. “I would rather run tempo runs on the road in spring. I don’t need that in winter; I have the freedom to run through the woods.” Fitschen finds it self-explanatory that you should reduce your speed in icy conditions and pay attention to bends. “Incidentally, running on snow can be fantastic, but once it starts to melt, it becomes hazardous – though that goes without saying.”

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How to find the motivation to run even in winter

All well and good, but what if the winter lows have you in their grip? So, how do you find the motivation to run? The long-distance runner recommends keeping specific goals in mind. “Especially in winter, you can set yourself fun goals. Why not sign up for a fun race?” It might sound like a lot of pressure, but it isn’t. “Take the New Year’s Eve runs, for example, which are known for their laid-back vibe. There’s a great atmosphere, and everyone eats a Berliner (pancake, editor’s note) at the end, which is fun!” At the same time, you have something to work towards. “After that, you can set yourself further and maybe even bigger goals, like a half marathon in the spring.” According to Fitschen, while you are working towards the goal of taking part in a competition, you are also working towards the other goals you are pursuing with running, for example, staying fit or losing weight.

Jan Fitschen also has a recommendation for fighting your weaker self in winter. “You only have two options anyway if you actually want to go running. Either you torment yourself all day with the question of why you didn’t do it after all, or you enjoy the great feeling when you’ve overcome yourself. It’s always up to you.” And, from his own experience, the athlete can attest to the incredible feeling of personal triumph: “When you return to your warm apartment exhausted and know that you have overcome yourself, the feeling is simply unbeatable and truly unique.”