Rennvorbereitung

Tips for your running training in winter

Running is not a seasonal sport. Training also takes place in winter - and for good reason. Because this is exactly when you lay the foundations for a successful marathon!

To help you get through the cold season safely, motivated and effectively, we have put together 6 compact tips for you:

1. start easy

After the last few autumn runs, it makes sense to take a longer break to recover. Then start with easy basic units in low heart rate zones. A sports medical examination is recommended before you start running again.

2. warming up is mandatory

In winter, muscles, tendons and joints need much longer to get up to operating temperature. Therefore, plan a deliberate warm-up program - preferably indoors.

3. run at lunchtime instead of in the dark

Icy roads and poor visibility make training in the morning and evening hours more difficult. Use your lunch break to benefit from natural daylight (keyword: vitamin D!).

4. the right shoes

Choose running shoes with a good profile, ideally with studs or spikes. Make sure they are well insulated and - in snowy conditions - have an ankle-high shaft for more protection and stability.

5. provide variety

Incorporate alternatives such as snowshoeing, cross-country skiing or ski touring into your training plan. These sports promote endurance, strengthen new muscle groups and provide new motivation.

6. onion principle = gold standard

Put on several layers of breathable clothing. It can be a bit chilly before the start - this way you avoid overheating while running.