Winter time is running time. But snow, cold, and ice really challenge the body. To help prepare you for the chilly months, we asked our DYNAFIT athletes Mirjam Niederberger and Sebastian Krogvig how they plan their winter runs. From effective warm-up routines to the right clothing – here are the best tips for the winter running season.
Preparation and cool-down
What does your warm-up and cool-down routine look like in winter?
Sebastian Krogvig:
"I often treat winter runs like really early morning runs when the body is still a bit stiff. I start with some light stretching – focusing on the big muscle groups like glutes, front and back of the thighs. Then I do lunges and squat jumps to get the blood pumping and get some tension in the muscles. This helps the body to handle the temperature difference better – and it can also prevent injuries.
After the run, the most important thing for me is getting out of those cold, wet clothes! Then I either take a warm shower or at least put on something dry, followed by some light stretching or a warm bath."
Mirjam Niederberger:
“I use the winter to run with less intensity overall – stability comes before personal bests. That goes for the warm-up too: gentle mobilization instead of hard sprints. After the run, it’s all about getting out of those wet clothes quickly! If there’s no shower nearby, I at least put on dry clothes right away to avoid getting cold.”
Training: summer vs. winter
What do you think are the biggest differences between summer and winter running? How do you adapt?
Mirjam Niederberger:
“In winter, it’s less about pace or times for me. I see the cold season as a time to build my training base, especially because the risk of injury is higher. Getting through the winter steadily is my main goal—so I can hit the ground running in the spring.”
Sebastian Krogvig:
“Clearly, the weather and the running surface! I run completely differently in snow than I do in summer. I prefer to move some tough workouts—like sprints—indoors or to snow-free days in winter. And my overall running distance is often a bit shorter in winter, too.”
Recovery and regeneration
What do you do for good recovery after a winter run? Do you have any special rituals?
Sebastian Krogvig:
“After the run, I get straight into the shower or at least put on some dry clothes – that’s really the most important thing. In summer, you might jump into cold water to cool off, but in winter, it’s all about not getting cold. If you can, take a sauna! That’s the top tier of recovery for me. And a hot drink afterwards – not just good for the soul, but also helps if you have a sore throat after a long, cold run.”
Mirjam Niederberger:
“I make sure I eat something warm and drink plenty as soon as possible. That also helps against the so-called ‘Open Window’, which is the increased susceptibility to infections right after exertion. And like I said, get out of those wet clothes quickly – that’s the best way to protect against colds.”
The right clothing
What are your best tips for winter running gear?
Mirjam Niederberger:
“My most important tip is to wear a headband and gloves as soon as it’s around 5 degrees or colder – or even earlier in strong winds. You lose a lot of heat through your head and hands. It’s better to have too much gear and take some off while running than to freeze. And: running in the snow is tougher, but it’s a great extra coordination workout! You might go a bit slower, but you get effective strength and coordination training for free.”
Sebastian Krogvig:
"I always say that the first 5 to 10 minutes are supposed to be a bit cold, otherwise you’re dressed too warmly. The onion principle helps: wear several thin layers so you can be flexible. I find it especially important to keep your upper body and hands warm. Your legs warm up quickly anyway through movement.
And when it’s really slippery, spikes can be a good option. But for regular snow, good trail running shoes are entirely sufficient."
DYNAFIT Winter Running Collection
Can’t wait to finally kick off winter? Whether it’s an insulated vest, warm tights or waterproof running shoes – in our winter running collection, you’ll find just the right gear to stay warm and safe throughout the cold season.
