Running in cold weather: tips and tricks

1. Dress like an onion.

The golden rule for running in winter: the 3-layer system.

The principle: stack the layers like an onion. Here is the perfect recipe:

• The first layer: a breathable technical t-shirt or jersey . It absorbs sweat and prevents you from getting the "wet sock" effect.
• The second layer : a fleece or an insulated jacket that retains heat without turning you into a walking sauna.
• The third layer : a waterproof windbreaker jacket , because winter loves to mix rain, wind and other delights.
• Muule tips : think about accessories . A hat or headband to protect your ears, gloves to avoid running with zombie hands, and a neck warmer that can also be used as a mask against the freezing wind.

2. Prepare for a warm-up… warm-up.

Don't just go running as if nothing had happened. When it's cold, your muscles are in hibernation mode and need a good, gentle wake-up. Before you start your run, take 5 to 10 minutes to warm up .

Muule tips : Do some squats, knee raises, jumping jacks or even a quick walk. Not only does it prevent injuries , but it also warms you up mentally . Practical.

3. Adapt your pace and your mindset.

Running in winter is a bit like doing an obstacle course. The ground can be slippery, visibility can be poor , and you may feel like the icy air is trying to freeze your lungs. Don't panic. Adjust your pace and route :

• Slow down: This is not the time to break your speed record. Take it easy, especially if the ground is frozen.
• Choose safe routes: Avoid paths that are too muddy or icy sidewalks. Running is good, but not at the cost of an encounter with the cobblestones.

Muule tips : Be forgiving. If your performance is a little less good than usual, it's normal. The main thing is to be active and above all to enjoy.

4. Hydrate yourself, even if you are not thirsty.

We tend to associate hydration with summer, but running in the winter is also dehydrating . Sure, you may sweat a little less, but you’re losing water with every breath. Yes, even when you’re making dragon-like clouds of mist. So carry a small water bottle with you or drink before and after your run.

Muule tips : If water doesn't motivate you, a hot drink made from tea or herbal tea can be an excellent post-run reward.

5. Gear up to be as visible as a Christmas tree.

In winter, daylight plays hide-and-seek with us. Between gray mornings and evenings that fall at 5 p.m., it is essential to think about your safety .

Muule tips : Invest in clothing with reflective strips or a headlamp . That's the price of peace of mind.

6. Finish on a high note.

After the effort, the comfort . Once your run is over, don't skip the stretching box . Your muscles will thank you. Then head for a nice hot shower to relax everything and get back to normal body temperature.

Muule tips : if you're really cold, put your clothes in the dryer or on the radiator before putting them on. Guaranteed cocooning effect.