We are finally in the middle of the winter sports season. Most only associate snow with going to the mountains to ski, but really running in the snow is another of the great options we have with the arrival of the cold. I know that many eager runners can't wait to put on their shoes and get iced up to their eyebrows, so we are going to give you the key tips so you can enjoy your training.
What shoes to wear?
The most fundamental material for a runner is his footwear, but logically it cannot be the same as what we use to run on land or asphalt. You are going to impact on the snow and the only part that will be in contact with it will be your feet. Therefore, the shoes are going to make the difference in stability and impermeability. The best known are those with Gore-Tex or similar. But even while wearing waterproof shoes, it is also advisable to cover them with some leggings snow to prevent its entry.
Of course, it is essential that they have a good grip. Likewise, we can implant some crampons light to cross areas with a lot of ice. There are special ones for running and you can transport them without much problem in your backpack. I encourage you to try them on your shoes before you buy as it will determine if you are going to have a good workout or not.
Another piece of advice that you should keep in mind is not to go for a run either early or late in the day. The temperatures are lower and you will probably find ice sheets.
How should the clothes be?
Just like when you go running in the mountains, you should always put yourself in the worst case scenario in order to be perfectly prepared. It is advisable to run with good weather and with sun, but you have to watch your skin with the reflection effect of the snow. It's very easy to burn out in winter sports, so don't forget the glasses and sun protection.
sure you heard the 3 layer theory. Bundle up with long merino wool tights (to keep you warm), a long-sleeved thermal top, a short-sleeved tech top, and a raincoat.
A Pair of gloves raincoats and some Socks Warm clothes will always come in handy to maintain body temperature. The caps They can also be interesting, but if you are not used to it, it may bother you and you may not train comfortably. Another accessory that we usually see are the Canes. They can be very useful to test the terrain, although if we are not used to their use they may get in the way.
When we go running in the snow, you need to take all the material with you. Obviously, if you see that the weather is good, you can free yourself from certain accessories; but it would be nice if you could load them and store them in a special backpack or vest. It is always better to have more than not enough.
Don't forget your charged phone
It is always convenient to go out with all possible precautions and preventions. Don't let it happen to you like the young people who got stuck in the mountainous area of L'Angliru! Following the advice and looking at the alerts, running in the snow can be a safe and beautiful experience.
Logically, in the mountains some risks can always vary, such as increasing the amount of snow and not feeling sufficiently prepared. So it is very important to always carry the phone above and with charged batteries.
Running in the mountains in summer is not the same as running in snow. Although the route you have chosen is easy in the spring and summer months, in winter they can become a real torture. Always follow the advice and routes established by other runners; and don't worry about it distance or time.
Food and hydration
We mentioned before the importance of carrying a backpack or a vest to be able to carry all the accessories. As you well know, the cold does not give the sensation of sweating like in the middle of August, but the body still loses fluid. It is essential that you stay hydrated, even if you do not feel thirsty. If you plan to run for more than an hour, take an isotonic drink to recover mineral salts.
The same is the case with food. It is essential to maintain a correct body temperature and allow the body to warm up when it is cold. Running in the snow requires a higher caloric expenditure than usual, so it would be a good idea to bring some fruit or an energy bar to take every hour.
technique is very important
Finally, highlight the importance of the technique used when running through the snow. Your way of stepping does not have much to do with when you run on asphalt. The technique changes to adapt to stepping on the snow, which is a soft ground and does not allow a regularity of the tread. It could be compared to running through mud. It is key to step with the entire sole of the foot, although it will be difficult for you to get the hang of it.