Training in winter

Winter is a good time to explore new terrain to explore new routes and variety to their training. But for runners of all levels is: do not overdo it now.

What does that mean?

Make more breaks. Even performance-oriented runners should rest two times a week. Who still has urge to move, go swimming or just once in the gym training the core muscles – the fact is often neglected. But there is something that the marathon and ultra runners are often not aware of.


“Tempo and volumes should be reduced significantly in the winter.”


What’s that?

How much damage to the muscles at the end of the season.Since very fine fiber cracks occur, which can be recognized only under the microscope. Although the runners feel after two or three weeks off fresh again – but in fact would need their muscles to regenerate up to ten weeks. The older and more untrained a runner is, the longer it takes to recover from stress.

Can you measure whether the body has regenerated enough?

No, there are no reliable values ​​that indicate the status of regeneration. It’s like the burn-out syndrome : the patient is measured by organically analyzing their blood tests and found nothing. And who trained too much – think overtraining – is eventually exhausted hormonal, has consumed too much cortisol and adrenaline. These athletes have gone into the basement.

How to get out of the cellar again?

By learning a relaxation technique: progressive muscle relaxation, yoga, breathing, relaxation, meditation exercises – or just lie in the bathtub, going to concerts, meeting friends..This helps to reduce excessive ambition.

And when I recovered well and wants to get out in winter Training: rather short and run fast or long and slow?

The pace and the sizes should be reduced significantly. The climatic conditions can often be even more training.


“Asthmatics should remain at very cold, dry air at home.”


Because the training is unhealthy when it is cold?

People who have chronic bronchitis, or asthma, they should at a temperature inversion – when the air is so thick and soupy correct – would rather not run. Even in very cold, dry air should asthmatics to stay home.

What is with healthy runners?

At temperatures down to minus ten degrees, you can still run well – if one is properly dressed, keyword: onion principle . And when no wind blows. There’s this “wind chill effect”: A wind speed of 10 km / h reduces the temperature sensed by two to five degrees.

What should be considered when the equipment?

Given the lighting conditions carry important things in which one is good to see. The shoes should have a contoured sole. There’s also special snow chains, which can jam on his shoes. Which are useful when there is already a blanket of snow.


“For mild colds is nothing against a loose term.”


Do we really still run if there is snow?

Yes, this is fun and is a good strength-endurance training . By sinking into the snow and prints, you have to increase spending just more power than usual result, however, the burden on the Achilles tendon. It’s like a workout on a soft sandy beach: It easily slips away or is threatening to buckle. So here also do not overdo it, 30 to 45 minutes are in the snow.

is’t true our body is less supple in cold weather than in summer?

Yes, of course. Therefore, one should also warm up before you raise the tempo. Who is on stretching, I recommend that to make the run at home in the warmth, and not during the workout. By copious leakage I advise against it. The common cold risk is simply too large, then in the end it just the nose.

If you completely miss out on training for colds?

In slight colds nothing to prevent an easy run. But who is suffering from fever or joint pain, has an absolute ban on running. The risk that one einhandelt at worst a heart muscle inflammation, is not to be dismissed out of hand.