Running in the winter?

Rain or shine. Walking is not a game that you only practice in good weather. You can also walk comfortably and with pleasure on cold days.

Here are ten tips to stay in the winter and defy the cold:

1. Dress in layers to isolate yourself from the cold. Preferably do not wear cotton clothing, because cotton will retain moisture, so you will quickly get cold. (Breathable) Undergarments are the first layer of the body. Choose thermal underwear in cold conditions. Wear a winter top(sewn-in reflective fabric) and choose a third layer that protects you from the rain and wind. Do not wear too much clothing, because once you start walking, you will soon get warm.

2. At temperatures around the freezing point, protect your head, neck, hands, and feet. Choose your gloves, socks, hat or headband based on their insulating properties. Keep an eye on the wind chill through the weather reports. Wind can cause it to feel even colder than it really is.

3. In winter, the chances are that you will walk when it is dark. Make sure you are visible to motorists. Use clothing with reflective stripes, a (head) light, reflective vest, reflective tapes or a vest with LED lighting.

4. In the winter, the sun does not lure you outside to work out. Therefore, speak to others to walk. That helps to stay motivated. Moreover, you cannot easily get out of it if you have a running date.

5. In winter, you should not focus on time and performance. Do not put too much pressure on yourself, just try to maintain your condition. Maybe plan a goal in the spring and try to build it up quietly.

6. Do you slip when you walk? That is also no excuse. You can use ice grippers, a kind of snow chains for sports shoes, or snowshoes. Trail shoes also have more grip than regular running shoes.

7. If you find it too slippery outside, you can walk in on a treadmill as an alternative workout. In the gym, you can also choose the step or the cross trainer to stay in shape.