Coach Jean-Yves Cloutier considers that, even in the middle of winter, running is within everyone’s reach. In order not to give up good habits taken in summer, here are 5 precautions to follow.
- Opt for a shorter route
ALSO READ:
A simple, weightless exercise routine to keep fit
No need to go too far and risk finding yourself in a difficult situation because the wind has picked up or snow has started to fall. “Better to opt for a shorter course than in summer,” says Jean-Yves Cloutier, president and founder of Les Vainqueurs club, the most important running club in Montreal.
“I recommend runners to cut their route in half. If they are used to running 10 km, they should limit themselves to 5 km in cold weather. It will be easier to return home in the event of a problem. ”
- Adapt your clothing
Appropriate clothing will undoubtedly make outdoor training more enjoyable. “You can train without difficulty up to 20 or 25 degrees below 0,” says the coach. However, one should dress accordingly.
Every 10 degrees below zero, you should review your equipment and add layers as needed, such as tights, a warmer toque, mittens and socks. If you are poorly dressed, training becomes difficult. You have to invest a minimum to have a certain level of comfort. ”
- Avoid slick shoes
Without necessarily investing in running shoes designed specifically for winter, it is essential to avoid slick soles. “Most running shoes have small plastic crampons integrated,” says Jean-Yves Cloutier.
In recent years, some runners have added crampons. On the other hand, these crampons are designed for very snowy or icy surfaces. If only 25% of the course is icy, it is therefore preferable to keep them in your pocket and add them when they are needed. ”
- Give up going out when bad weather gets in the way
Certain weather conditions require postponing training. “The icy pavement is more to be feared than the cold,” says the coach. Better to give up running when there is too much ice, because of the risk of falls. ”
In winter, Jean-Yves Cloutier recommends running three times a week. “That leaves four days to rest or to resume training that we could not do the day before, because of bad weather for example.”
- Stay on lighted paths
When darkness adds to the icy pavement, the driving conditions can be dangerous. As the night begins early in winter, it is best to adapt your training times in order to remain clearly visible to motorists.
“If you run in the evening, it is safer to do so in the city where the lighting is more present,” adds Jean-Yves Cloutier. Those who run in the regions should opt for routes in more enlightened residential areas. However, it is more pleasant to run during the day, when the sun softens the cold of winter. ”
