How to run in winter to avoid catching a cold? 5 proven tips

Although the low air temperature in winter can be a bit discouraging for runners, training outside can be just as enjoyable and safe as in summer. However, it is worth taking care of your immune system and strengthening your body protection during this period

Get the right clothes

One of the most important things to pay attention to during winter running is proper clothing. Lower temperatures can quickly cool down the body and, in extreme cases, lead to dangerous frostbite. For this reason, before training, it is worth equipping yourself with thermal underwear, a thick jacket permeable to moisture, and a warm hat and gloves. Many winter runners also add a balaclava to their closet to protect their face from the cold wind and reduce skin dryness

Strengthen your immune system

Taking care of your immunity levels is also an important consideration during winter outdoor workouts. The immune system can be strengthened during this period with supplements, essential oils, as well as vitamins in tablets and a balanced diet based on specific products rich in antioxidants, vitamins, antioxidants or micronutrients such as potassium, calcium and magnesium. Citrus, ginger, honey, spices, herbs, seasonal fruits and vegetables, and whole-grain cereals, among others, should be among the ingredients needed in a strengthening diet.

Make the warm-up last longer

Cold temperatures make it difficult to warm up your body and get your muscles moving. Therefore, the warm-up before the actual workout should be longer and more intense. It’s a good idea to shorten the time and distance of your run because of the increased stress on your body at the beginning of your workout. Low air temperature makes the body fatigue faster and easily loses its temperature, making it less capable of prolonged exercise. Cold air also makes it difficult to breathe, which is one of the most essential elements during a running workout

Don’t go to training weakened

One common mistake winter runners make is to go for a workout moments before they develop an illness. Feeling weak, muscle aches, the onset of a runny nose, or a mild sore throat are the first signs that should discourage an athlete from running outside. Any contact with cold air, sudden spikes in body temperature, and intense physical exertion can lead to a deterioration in overall health, and thus the development of a severe cold, flu, or tonsillitis

Take in more fluids than in the summer

While it might seem that it’s during the intense heat that runners should be more careful about proper hydration, it’s even more crucial in the fall and winter to stay fit and healthy. Cold air dries out the body extremely quickly and effectively, so both before, during and after exercise, you should take in plenty of fluids, preferably water, and take care of your hydration levels.

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