Tips & Tools for Running in Winter
Winter is here, and with it the cold temperatures, dark evenings and the constant temptation to swap your running shoes for Netflix and a cozy blanket. But now is the time to prove what you're made of.
Words by Lukas Motschmann
Photos by Florian Kurrasch
soak up cross-country running vibes
Winter is prime time for cross-country running. Anyone who has ever seen college athletes blast through mud and snow knows that it is pure focus and willpower. Even if you are not competing, you can still harness that energy: Find a trail, run through the woods, or take on the odd hill.
Our tip: This weekend, both the Cross-DM in Riesenbeck ( livestream on Twitch on Saturday, November 23rd, from 10:00 am) and the NCAA Cross Country Championships (livestream on WatchESPN on Saturday, November 23rd, from 9:30 am ET) will take place.
Survival Guide for Winter Runners
1. Layering is key
Our tip:
5 to 0 degrees: 3 layers on top, long tights, headgear
0 to - 5 degrees: additional gloves, tube scarf
-5 to -10 degrees: additional thermal underwear
2. Routine
It's best to run at the same time every day - that way it becomes a habit, even if it's uncomfortable at times.
3. Hydrate
Just because it's cold doesn't mean your body doesn't need water. Always drink at least 0.5l, 1 hour before and immediately after your run!
4. Set Goals
Whether it’s a new PB, weekly kilometers or simply “three times a week” – a goal gives you the motivation to get out there.
The right gear
When it's cold, dark and just plain miserable outside, you need tools that support you. In addition to headlamps, we also need easy-to-read GPS watches. For us, the best option for ambitious and professional runners is the COROS PACE Pro - and here is why:
Perfect visibility: The AMOLED display is so bright that you can easily read the data even in the dark or under dazzling winter light.
Runs and runs: The battery lasts up to 38 hours with GPS. No matter how long you are out and about and in what temperatures, you can really rely on the watch. We have now tested the Pace Pro for over a week in temperatures down to -5 degrees and had a remaining battery of 30%.
Speed and accuracy: During our test runs, the watch found the GPS signal in a flash, so we didn't have to stand in the cold for long. Operation is seamless and very smooth, which meant we were able to quickly concentrate on the essentials again.
Strength training for cold days
A few weights or resistance bands are enough to get your glutes, hamstrings and calves in top shape.
Our tip: If the weather is completely crazy, simply combine a quick treadmill session with 20 minutes of strength training - variety keeps you motivated.
Your upgrade for head and body
Winter running is more than just training - it's a mental challenge. It's about leaving your comfort zone and patting yourself on the back after the run for simply pushing through.
So layer up and get going! The cold months are hard - but that's exactly why they're your chance to become stronger.
