Regardless of age, gender or the nature of your daily work, a regular yoga practice is great for your body and mind. This type of activity opens up space to fully focus on your breath, get to know your body,
Activity zone 4F
In this zone, your heart rate rises at the mere thought of the next workout. You'll find the best ways to exercise effectively, discover new disciplines, and choose an outfit that suits your needs. We'll also guide you through the clothing care process and advise what to buy for enthusiasts of various sports. Our blog is a guide for everyone who wants to feel motivation 4 times more!
Published: 1/20/2023🏃 Running|💡 Tips|🏂 Winter sports
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Running in winter – how to dress?
Running is an endurance sport, but running in the harsh winter conditions can sometimes become a downright extreme sport! However, there is no reason to give up jogging at this time of year because with the right preparation, motivation, and outfit for winter running, you can always handle the challenging weather conditions. So what should you keep in mind to avoid getting sick during winter marathons?
In this article
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Dress in layers. This will help you stay warm and comfortable, even as you warm up and start to sweat.
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Choose the right clothes for the weather. This includes things like a thermal base layer, a breathable mid-layer, and a wind- and waterproof outer layer.
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Wear the right shoes. Choose shoes that are comfortable and have good traction, especially if you're running in snow or ice.
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Protect your head, neck, and hands. Wear a hat, gloves, and a scarf to keep the cold air out.
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Warm up before you run. This will help your body adjust to the cold and prevent injuries.
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Stay hydrated. Even though you're not sweating as much in the winter, it's still important to drink plenty of fluids.
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Breathe properly. Inhale through your nose and exhale through your mouth to warm up the cold air before it reaches your lungs.
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Cool down after you run. This will help your body recover and prevent muscle soreness.
Short summary
Raise the temperature
First of all, remember about the warm-up, which is a key part of any workout. In winter, a proper warm-up will raise the temperature of the body and individual muscles, in addition to increasing flexibility within the joints, ensuring that the body is better prepared for the temperatures outside.
Essential layers
Aside from warming up, the first thing you should pay attention to is the appropriate running outfit for winter. It is advisable to put on several layers to provide effective insulation from the cold air. Of course, it is important to choose winter running clothes made of suitable materials since thick, technically unsuitable clothes will result in poor body insulation, ultimately leading to unpleasant consequences.
Which winter running clothes work best?
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Thermal underwear
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Second layer
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Top layer
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Running shoes
Find out what to look out for when choosing the respective elements!
1️⃣ Thermal underwear
The first layer should be thermal clothing, which generally consists of a thermal top and thermal trousers. The thermal underwear should ensure constant drying of the skin by effectively wicking sweat to the outside and provide ideal body temperature regulation, causing neither chilling nor overheating. Comfort is also important, as the underwear should fit the body without causing any irritation or accumulating perspiration odour.
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€30.90
The lowest price in the last 30 days before the reduction
€37.90
€30.90
The lowest price in the last 30 days before the reduction
€37.90
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€25.90
The lowest price in the last 30 days before the reduction
€29.99
€25.90
The lowest price in the last 30 days before the reduction
€29.99
€19.90
The lowest price in the last 30 days before the reduction
€22.90
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€25.90
The lowest price in the last 30 days before the reduction
€32.90
€25.90
The lowest price in the last 30 days before the reduction
€32.99
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€22.90
The lowest price in the last 30 days before the reduction
€32.99
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€37.90
The lowest price in the last 30 days before the reduction
€44.99
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€19.90
The lowest price in the last 30 days before the reduction
€25.90
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€19.90
The lowest price in the last 30 days before the reduction
€29.99
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€25.90
The lowest price in the last 30 days before the reduction
€29.99
2️⃣ Second layer
As a second layer of clothing, it is advisable to use suitable winter running trousers sweatpants or high-waisted leggings for winter running, which will protect your body from the cold. Women's or men's cotton sweatpants provide freedom of movement and are very soft and warm. Another element of the second layer will be a breathable sweatshirt for winter running. Since it is equipped with a zipper, you can easily decide how much cold air you let in. A thermal winter running sweatshirt is lightweight and makes a great thermal regulation layer under your jacket. It provides extra warmth, which is especially needed during the winter.
€32.90
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€59.90
€62.90
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€32.90
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€30.90
The lowest price in the last 30 days before the reduction
€34.99
3️⃣ Top layer
When temperatures drop significantly, it is worth considering wearing a third layer – a jacket. What kind of running jacket will be suitable in winter? You can opt for a softshell jacket, which is resistant to moisture and wind gusts and also provides freedom of movement. It will offer great protection from the wind without leading to overheating of the body. If you intend to run in rain or snow, we recommend a waterproof jacket.
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€32.90
The lowest price in the last 30 days before the reduction
€40.99
€40.99
The lowest price in the last 30 days before the reduction
€49.99
€30.90
The lowest price in the last 30 days before the reduction
€40.99
€32.90
The lowest price in the last 30 days before the reduction
€49.99
€30.90
The lowest price in the last 30 days before the reduction
€37.90
€32.90
The lowest price in the last 30 days before the reduction
€49.99
€30.90
The lowest price in the last 30 days before the reduction
€40.99
€30.90
The lowest price in the last 30 days before the reduction
€37.90
€32.90
The lowest price in the last 30 days before the reduction
€39.90
€37.99
The lowest price in the last 30 days before the reduction
€49.99
4️⃣ What shoes for running in winter?
Choosing the right shoes for running in cold weather is also often problematic. It is best to wear the same shoes as during the warmer periods of the year. However, it is worth looking at the footwear for tightness, as it is better to avoid models with a lot of vents and mesh, through which moisture can penetrate more easily. It is also important to wear minimally thicker socks to provide better protection against the cold.
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How to dress for running in winter? Tips
It is advisable to choose dark clothing for running in winter, which will contrast well with the snow, thus increasing your visibility. In addition, dark colours better absorb the sun's rays, thus providing more warmth. Winter running clothes, including high-waisted leggings, should also have reflective elements, as dusk sets in faster than in summer, and if you are running close to the road, you need to take care of your safety.
In addition to basic clothing such as winter running trousers, e.g. high-waisted leggings, or a winter running sweatshirt, you should pay attention to clothing accessories such as gloves, a beanie and a scarf to protect you from the penetrating cold. Gloves should be equipped with Windproof technology, which provides extra protection against the wind. It is important that they fit well and provide optimal air circulation. The training beanie must have quick-drying, breathable fibres that will wick moisture away from the head well. The beanie and gloves should adapt well to the shape of your body. The third accessory to keep in mind in winter is a scarf or a bandana. It is worth considering the latter, as it is more versatile, allows you to protect your respiratory tract and neck at the same time, and, in summer, it can turn into a head covering of sorts to protect you from the negative effects of the sun's rays.
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€14.90
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€14.90
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€4.90
The lowest price in the last 30 days before the reduction
€7.50
€4.90
The lowest price in the last 30 days before the reduction
€7.50
How to run in winter to avoid catching a cold?
In addition to choosing suitable winter running clothing and adequately warming up, it is also worth preparing yourself technically for running in cold winter temperatures. Be sure to consume enough fluids, as breathing in cold air can lead to quicker dehydration. As with summer training, take a water bottle with you and replenish fluids at all times.
When running in winter, it is particularly important to breathe properly. You should inhale through your nose and exhale through your mouth so that the cold air is warmed up before reaching your bronchioles.
Whenever possible, it is best to start running upwind, as running on windy days intensifies the feeling of cold. Fighting the wind at the beginning of a workout will cause the body to warm up more quickly, so it is best to run against the wind at the beginning and end your winter jogging with the wind.
After your workout, remember to stretch properly. It is important to slow down the cooling of the body by doing stretching and strengthening exercises, which will reduce the risk of getting hypothermia.
Running in the snow
Running in winter for many may not be the most enjoyable option to choose, but it is worth realising that with proper preparation, not only physically but above all technically, you can stay warm and comfortable to such an extent that the weather conditions will not matter much to you. It is worth remembering that when running in winter, you burn even more calories than in other months of the year, as the body uses more energy to regulate and maintain the right body temperature. Therefore, always consider the conditions outside and make sure you have the right outfit for winter running, including high-waisted leggings and accessories that will keep you protected from the cold and snow. In addition, if you remember to breathe properly and keep your body hydrated, winter will no longer be daunting!
€32.90
€59.90
€62.90
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