제 28 호 Injury-Free Winter Running
Don't Run Like You Used to
Kicker : Life
Injury-Free Winter Running
Don't Run Like You Used to
By Myung-Kwan Kang, Editor-in-chief
From 2024 to 2025, a running craze has sweped Korea. The number of runners has surpassed 10 million, approaching 20% of the total population. Related searches have also surged by over 80% in just one year, demonstrating the sheer intensity of this trend. Various big data and credit card spending statistics reveal a significant increase in running-related spending, particularly among people in their 30s and 40s. A noticeable increase in runners, including the MZ generation and middle-aged and older generations, is taking to the streets and parks every morning and night. With lifestyle changes and growing interest in health, running is moving beyond mere exercise to become a social and cultural trend. So, should we take a break from running in the cold winter? Experts emphasize that winter is the time to be even more active. We explore the benefits of winter running and how to run safely.
Running Boom
From 2024 to 2025, running in Korea is rapidly emerging as a form of popular culture, transcending mere hobby. With over 10 million runners, one in five Koreans enjoys running. Participation is steadily increasing, particularly among those in their 20s and 30s. Following the COVID-19 pandemic, growing interest in health and wellness has led to the accessibility and freedom of running becoming a new exercise trend. In addition to personal achievements, community activities like running crews are fostering social bonds. Furthermore, celebrity participation in running and marathon challenges have also significantly influenced the younger generation, motivating them.
With the growing number of runners, the related market has also grown. By 2025, sales of running accessories, including running shoes, apparel, and accessories, are expected to surge, reaching a market size of over 2 trillion won. Accordingly, major sports brands are striving to capture the "running spirit" by strengthening their running lineups and creating experience spaces for runners. They are also actively developing AI-based personalized running coaching services and urban running infrastructure utilizing IoT technology. As such, Korea's running culture is expanding its importance in various areas, including health promotion, self-improvement, and community building, establishing itself as a lifestyle that combines the urban environment with cutting-edge technology.
The Challenges of Winter
One of the main reasons why winter running in Korea is difficult is the harsh winter conditions, including low temperatures, strong winds, snow, and ice. In particular, the average winter temperature in Seoul and Gangwon Province often remains below freezing, increasing the risk of hypothermia and muscle stiffness. Furthermore, snow and ice pose a risk to running. While winter running competitions, such as the "2025 Frozen Race" hosted by the Korea Association of Athletics Federations, are held, participants must be mindful of their winter surroundings and wear proper winter clothing and safety equipment.
Furthermore, the short winter daylight hours limit opportunities for outdoor exercise during the day, and fine dust and dry air caused by heating pose a threat to respiratory health. Due to this, many runners are concerned about health issues such as decreased stamina and colds, making it difficult to run consistently during the winter. Major Korean news outlets have repeatedly reported that many citizens are resorting to alternative exercise methods, such as indoor treadmills, or are avoiding winter exercise. The combined effects of winter climate and environmental factors, along with health concerns, are challenging the sustainability of winter running in Korea.
Essential Safety Guidelines
Many runners use the cold weather as an excuse to avoid winter running. However, experts unanimously agree that winter is actually a more effective time to exercise. The secret lies in our body's "brown fat." There are two types of fat: white fat and brown fat. Brown fat has the property of breaking down fat and generating heat when exposed to cold. Experts explain that winter running activates this brown fat, making it more effective for weight loss. Furthermore, winter training is essential for preparing for the various marathons that begin in earnest in the spring. The importance of winter running is further emphasized by the fact that running hard throughout the winter will ensure a smooth spring race season and maintain good conditioning year-round.
Safety, more than speed, and muscle management is paramount in winter running. A staggering 90% of running injuries stem from muscle damage. In cold weather, muscles contract and don't stretch easily. In this condition, increasing strides or speed as usual can lead to unavoidable muscle damage. Experts recommend slowing down your pace by about 10% compared to warm weather. For track training, a minimum of 10-20 minutes of warm-up is recommended to ensure your muscles are fully warmed up before starting, and running at 80-90% of your maximum speed is recommended for safety. Even if you're in good condition, it's important to avoid overexertion.
Cold weather causes blood vessels to constrict, so maintaining cardiovascular health is crucial. Those with cardiovascular disease should be especially careful. These days, it's easy to monitor your heart rate with a running watch, so it's recommended to take advantage of this. For regular runners, maintaining a heart rate of around 120-130 bpm is ideal. If you feel out of breath or struggling, slow down immediately. For reference, best times are known to occur at 14.4 degrees Celsius, but an even more careful pace control is necessary when temperatures drop below freezing.
The success of winter running hinges on your gear. First and foremost, protecting your respiratory system from the cold air is crucial. A buff is recommended over a mask. A buff not only covers your mouth and nose, but also protects your neck and ears. It folds down to a compact size, making it easy to carry. It can be wrapped around your hand or worn as a fashion accessory, making it highly versatile. Layering, which involves wearing multiple thin layers, is more effective than wearing a single thick garment. This is because the warm air layer between layers provides much better insulation. A thin windbreaker is useful when temperatures are between 0 and 5 degrees Celsius. Wear it before you set out, and once you've warmed up, fold it and put it in your pocket. For temperatures below freezing, wear long sleeves and prepare multiple layers. You should also change your shoes according to the season. Summer running shoes have plenty of mesh holes for ventilation, but in winter, your feet will get cold. Winter running shoes are less prone to wind and have large treads on the soles to prevent slipping even in snow. Trail running shoes are also a good option. A lightweight backpack for clothes, towels, and water is also convenient. Packing minimal space in your backpack will help you prepare for a variety of situations. If you're running in shorts, applying a generous amount of Vaseline to your legs can help you withstand the cold. One thing to keep in mind is to avoid icy roads at all costs. Even the best running shoes are useless on ice. Crampons, used in the mountains, can't be used while running, so avoid icy roads at all costs.
The biggest enemy of winter running isn't the cold, but a shrinking mind. Experts advise, "Don't agonize over whether to get out of bed." If you agonize under the covers, you'll eventually fall asleep. Once you step out into the living room and pace around, your body will relax and naturally move out. Running well in winter will make the rest of the year easier. Don't use the cold weather as an excuse. As long as you follow safety guidelines, winter running can be enjoyable and effective. Let's all keep running, stay healthy, and keep running vigorously, even in winter.
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