Running in the winter is different from lacing up during the warmer months. But whether it’s snowing, blowing, or growing colder, your healthy habit doesn’t need to go into hibernation until spring arrives.
By engaging in a little proactivity, you can run without the sun. Start by considering the following tips:
If you plan to regularly go jogging in a winter wonderland, invest in shoes that are designed with the elements in mind. Ideally, look for two important qualities: grip and warmth.
Running shoes with traction devices help you avoid slips on ice and slush, sidestepping injury in the process. Running shoes without mesh keep warmth in and limit the chances of sopping wet feet. For even more puddle protection, run in socks that wick away moisture.
It’s easy to overdo your running attire; when it’s 30°F outside, it’s natural to grab a puffy coat, a hat, and extra-thick gloves. But overdressing can quickly lead to overheating once your body warms up.
Generally, runners are advised to dress as though it’s 10-20 degrees warmer than it is; if it’s 25°F, dress as though it's between 35°F and 45°F. Even with this, make sure to pay special attention to the body areas prone to frostbite. These include the ears, which have virtually no fat to insulate them, as well as the extremities, which experience limited circulation as the body redirects blood flow to its core.
As all runners know, stretching is a must-do before hitting the trail. However, your warm weather stretching routine might not cut it once the temperature drops. In cold weather, the muscles contract in an attempt to preserve heat and keepthe body as warm as possible, which leaves calves and quads tighter and more prone to pulls and strains.
To make your training as injury-free as possible, warm up before you touch your toes or stretch your legs. You might consider walking up and down the stairs, doing a few jumping jacks, or lightly running in place. If your body is especially sore, a warm shower before a run can help loosen up your muscles while giving a much-needed boost to your body temperature.
Some runners stick to their routes like glue, refusing to deviate from their favorite trails or the side streets they know like the back of their hamstrings. But inclement weather, particularly snow and ice, can easily interrupt your regularly scheduled exercise program.
Rather than staying on your normal route, consider taking the path of least resistance (in other words, the one that’s shoveled). You can always return to your routine once Mother Nature turns up the heat.
After a run, particularly an arduous trek, it’s tempting to plop onto the sofa and watch Hulu. You might find yourself entertained, but you’ll be uncomfortable, too.
As soon as you stop running, your body temperature drops. This lower temperature, coupled with running clothes damp from sweat, sets the stage for the chills. Avoid this by changing into warm clothes, taking a hot bath, or drinking a mug of coffee or cocoa as soon as you walk in the door. Hulu will wait for you; Hulu understands.
Some people are such avid runners that they fancy themselves the US Postal Service of exercise: neither snow nor rain nor heat nor gloom will stop them. Yet running in certain conditions — frigid temperatures, blizzards, high winds — can make for a miserable time.
The danger, aside from frostbite and hypothermia, is that you risk giving up on something good for you; if you run too many times in terrible weather, you might just retire the hobby altogether. Thus, instead of forcing yourself to go out for a jog when the forecast calls for a high of seven, give yourself the day off. Even the most dedicated runners know when to take a break.
Running in cold weather requires more motivation than running during the summer months. The above tips can help decrease risk of injury while making your outing as enjoyable as possible. If they don’t do the trick, take the cozier road and buy a treadmill.
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