Running in Winter: From Clothing to Proper Breathing

Running during the winter months brings unique challenges, but also new opportunities. Cold weather, snow, and ice can challenge you both physically and mentally if you prepare properly. In this article, I'll give you tips on how to handle winter running without worry and with joy. I'll focus on:

• Proper layering of clothing for comfort and protection from the cold.
• Techniques for running on slippery surfaces to minimize the risk of injury.
• Winter weather breathing tips to protect your airways.
• A selection of running shoes suitable for snow, ice and frozen terrain.
• Practical advice for warming up and warming up your muscles before running.

Read our recommendations and find out how to enjoy running even in winter!

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How to run in winter?

Winter surfaces like snow and ice require different foot strikes and techniques . Shortening your stride and increasing your cadence will help you better handle challenging terrain and maintain stability . Unlike normal conditions, where your stride may be longer, it is more efficient to step under your body’s center of gravity when running in winter – not too far in front of you. This will ensure better traction for your shoes, minimize the risk of slipping, and also more efficiently use the energy your body needs to warm up.

Engaging core stability is also key, helping you maintain balance when running on uneven surfaces. Regular core strengthening can significantly improve control and reduce the risk of injury , such as ankle sprains.

Before the run itself, I recommend a dynamic warm-up, which includes exercises like high knees, skipping, running alphabets, or movements that simulate running. A dynamic warm-up not only gets the blood flowing and prepares the muscles for performance, but it also activates joints and ligaments that can be stiff in the cold.

How to breathe while running in winter

Breathing in cold weather has its own specifics, as low temperatures can irritate the respiratory tract and cause a feeling of dryness or a scratchy throat . If possible, breathe mainly through your nose . Nasal breathing acts as a natural filter - the air is warmed and moistened , which reduces the risk of irritation of the lungs and respiratory tract. If you must breathe through your mouth, try to breathe combined (through your nose and mouth at the same time) to at least partially use the warming function of the nasal cavity.

A neckerchief or scarf over your mouth is a great helper. This simple trick keeps the air you breathe in a little warmer, which minimizes shock to your respiratory system . If you are prone to respiratory problems, I recommend not underestimating this protective element, especially at very low temperatures, when the air temperature in your bronchi can drop to a risky level .

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Winter running clothes

Proper layering is key for running in the cold. But it's a stumbling block because most people don't know how to properly layer for winter sports. A three-layer structure is recommended, which includes a base layer, an insulation layer, and a protective layer.

The first layer (base layer) should be functional, wicking sweat away from the skin. Ideal materials for this are polyester or merino wool , which do not retain moisture and ensure that the body remains dry. Avoid cotton , as it absorbs moisture and remains wet, which can lead to chills.

The second layer (insulation) is for heat retention. I recommend a fleece or lightweight synthetic jacket that will retain body heat while allowing for sufficient breathability .

This type of material acts as a thermal barrier that keeps you warm without causing excessive sweating.

The third layer (protective) should protect against wind and moisture . A lightweight running jacket with a windproof membrane (e.g. Gore-Tex or softshell) will protect you from outside conditions but still allow sweat to evaporate.

As for pants, I recommend insulated running leggings or pants with windproof panels that protect your thighs and knees from wind and cold. In really low temperatures, you can add gloves and a hat , because your hands and head are extremely sensitive to the cold - up to 30% of body heat is lost through your head. Personally, I always follow the rule that when you go outside and do sports, you should be cold . If you are warm and you haven't started exercising yet, you will overheat and sweat excessively during your activity.

Winter running shoes

Winter running shoes must meet two key criteria: traction and protection . Choosing the right shoes is crucial for winter running. For snowy or icy surfaces, shoes with a rough sole pattern are suitable, which will ensure better grip on the terrain. Special winter running shoes often contain an additive that prevents slipping, and some models allow you to attach anti-slip sleeves or spikes that increase stability on slippery surfaces, but we are talking about a really icy surface.

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A waterproof membrane (e.g. Gore-Tex) is also important to keep your feet dry when running in snow or slush. However, keep in mind that winter shoes with a membrane may have lower breathability, so if your feet sweat a lot , you may want to consider shoes with slightly more breathable properties. I also recommend wearing good quality running socks with thermal insulation properties to keep your feet warm and dry.

In conclusion

Running in the winter is a challenge , but it can bring many positive benefits if you follow specific guidelines. Proper technique, thorough preparation, and the right gear will help you overcome winter conditions and ensure you feel comfortable and safe .

Don't forget to layer properly, maintain regular breathing and choose shoes adapted to the terrain and weather. It is also important to remember not to overload the body - it is therefore advisable to follow >the principles of regeneration . Running in winter will not only strengthen you, but also allow you to discover the beauty and tranquility of winter nature.