RUNNING IN WINTER

On weekends, I like to head to Vondelpark with the rest of Amsterdam to eat up some kilometers. But secretly, I must confess that the last time was well before Christmas. We are dealing with quite a bit of infidelity with the treadmill at the gym. And I can dance around it, but it comes down to the fact that I’m just a really tough pussy when it comes to the cold.

Cold hands, frozen toes, a glowing nose, and fire-red buttocks (afterwards, HA); I can't handle it. So I’m parking those running rounds until the mercury rises above 10 degrees again.

Actually, I’m just a bit of a wuss, because there’s no such thing as bad running weather. You can dress perfectly for the weather conditions. It’s important to adjust your training to the weather, because cold does affect your training.

So especially for you, or actually just really for myself: how do I survive that winter run?

1. Warm-up

Put on some nice music and do your warm-up indoors. You’ll see: it feels a few degrees warmer right away.

2. Outfit

Don’t wear too much. Many people dress for the temperature and not for the activity. Don’t forget that you might feel a bit chilly for the first few minutes, but then you’ll warm up naturally. It’s better to work with layers so you can take something off along the way if needed. Only for extremely cold days do you wear a third layer; keep it to two layers for changeable weather. Wear a headband that you can hang around your neck if it gets too warm.

3. Wind against

Is there a strong wind? Start with the headwind. Because as soon as you start sweating, it feels even colder. Additionally, it’s nicer to have the wind at your back when you’re almost done with your workout. Look for routes that are a bit sheltered so you can avoid the icy cold.

“how do I survive that winter run?”

4. Don’t run too hard

In the cold, your body uses more energy to keep warm. So try not to increase your pace too much. Focus on the effort and not on your pace.

5. Bring a buddy

Find someone who wants to run with you. Running together is a perfect way to keep each other motivated in winter. Think of it as multitasking: catching up and burning those necessary calories.

6. Cooling down

Walk out the last part and do your cooling down nicely indoors. Let the bath fill up, because you’ve earned it.

7. Stay hydrated

In cold weather, you notice less that you’re losing moisture, which means you can dehydrate faster. So make sure to drink enough water after your run or take a bottle of water with you on longer runs.

8. Shower

Don’t jump straight into the shower, but warm up a bit first (by doing the cooling down and stretching). Otherwise, the transition from warm to cold is too great, and your body won’t be happy about it.

Saturday at nine o'clock in Vondelpark? I’ll see you there!