The pleasure of running in winter

The pleasure of running in winter & nbsp;

Hiberna & # 8230; What? Running enthusiasts continue to practice this beautiful sport even when the mercury drops below zero or the streets are snow-covered. You just & nbsp; have to adapt. & Nbsp; Here are some pro tips. & Nbsp;

It is strongly recommended that runners avoid long seasonal breaks and continue their outings outside in winter in order to maintain their acquired skills. & Nbsp; & nbsp;

Why outdoors? Because treadmill running works less on proprioception, that is, the conscious perception of the position and movements of different parts of the body, according to physiotherapist Jonathan Gervais-Hupé. & nbsp; When we run outside, all our steps are not the same, which works a lot more this perception & nbsp; and therefore allows to better understand his body. & nbsp; & nbsp;

There is also the advantage of fresh air from the outside, always better for mental and physical health than the air of the gym. & nbsp;

Not to be afraid of the cold & nbsp;

Once we have decided to go out, you have to know how to dress appropriately. & nbsp; & nbsp;

Rule number one: don't cover up too much. & Nbsp;

“A good guideline is to dress like it's 10 degrees warmer and you're going for a walk” , indicates & nbsp; Frédérick Viens, co-owner of the Maison de la course stores. & nbsp;

The sportsman specifies that it is normal to be cold for the first few minutes. Warming up should take between 5-10 minutes. & Nbsp;

You also need to know what to wear. & Nbsp;

Very important: always avoid cotton! & Nbsp; Frédérick Viens recommends instead the & nbsp; synthetic & nbsp; (in polyester or nylon, for example) & nbsp; or in merino wool, & nbsp; which & nbsp; allow the evacuation of & nbsp; l humidity. & nbsp;

Ideally, you need to multiply the peels: a first layer close to the body & nbsp; which absorbs the sweat & nbsp; then a light coat & nbsp; which cuts the wind. & Nbsp; In very cold weather, we can have another layer & nbsp; thermal spa in between. On the other hand, you should not exceed three layers at the risk of swimming in a bath of sweat. & Nbsp;

The only part of the body where runners are generally cold are the hands. . & nbsp; Don't hesitate to put on good breathable gloves! & nbsp; No big mittens, but models in merino wool. & nbsp;

And in the feet? & nbsp;

Running shoes are normally all-season shoes. & nbsp; & nbsp;

Pierre Léveillé, runner for 45 years and owner of the Endurance boutique, keeps the same shoes 12 months a year and never has a problem. & Nbsp; & nbsp;

That said, of more and more waterproof winter running shoes are coming onto the market. & nbsp; & nbsp;

What is essential, according to Frédérick Viens, is & nbsp; wearing stockings in merino that & nbsp; keep feet warm & nbsp; without keeping moisture. & nbsp; & nbsp;

To avoid falls on the ice, it is also possible to put extra crampons & nbsp; designed for running & nbsp; under your shoes. & Nbsp; & nbsp;

Warm-up: essential ! & nbsp;

It is desirable to do a dynamic warm-up that will make you sweat a little before sprinting towards the snow banks, according to physiotherapist Jonathan Gervais-Hupé. & nbsp;

“This allows our tissues to adapt to the physical exertion that is coming. In winter, people are generally more sedentary. The warm-up is therefore all the more important. “& Nbsp;

Choosing your route & nbsp;

But where to run? Bad news: you probably won't be able to keep your favorite summer tour. & Nbsp;

Mr. Gervais-Hupé & nbsp; advises & nbsp; to choose routes that & nbsp; revolve around a starting point without straying too far from it. That way, it's easy to go back if you ever get too cold or too hot. & Nbsp; & nbsp;

Pierre Léveillé makes even more precise recommendations: & nbsp; “You have to manage & nbsp; to start with the wind in your face and come back & nbsp; with the wind & nbsp; in your back. & Nbsp; You have to run & nbsp; on & nbsp; dry surfaces. Montreal's bike paths are a great place. There are few cyclists in the winter. They dry faster than sidewalks and are better maintained. 'is. “& Nbsp;

More & nbsp; lousse & nbsp; on the program & nbsp;

Finally, you have to adapt your pace & nbsp; to the weather conditions. & nbsp; & nbsp;

“Do not expect & nbsp; to go out and & nbsp; & nbsp; to do the same & nbsp; & nbsp; at the same time with the same effort in the middle of winter, “indicates Frédérick Viens. & nbsp; & nbsp;

It is normal to run slower. have fun! & nbsp;

Be visible above all & nbsp;

​​Important advice from safety: make sure you are seen in the evening since the sun sets earlier in the winter. You can opt for bright colors, a reflective strip, a flashing light or a headlamp. & Nbsp;

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