Essential Tips for Running Comfortably in Cold Weather
An estimated 60 million people habitually run for exercise in the USA. That’s a staggering number, more so when you consider this is larger than most European countries’ populations!
The health benefits associated with simple exercise have always been well documented; from giving you a healthier heart and lowering cholesterol right through to even helping with mental clarity and naturally elevating people’s moods.
As popular as going for a jog is, it isn’t always plain sailing. Should you live in a cooler state, or if winter happens to be having its wicked way, here are some great ways you can mitigate the cold – meaning you can still get out there and pretend you’re Forrest Gump.
1. Be Sure To Warm Up
We all remember gym class, right? Warming up was never the most fun part, but still, the teachers insisted. And they did for good reason it appears.
Amongst the benefits are increased oxygen efficiency and injury prevention meaning you’re more likely to hit your training times and avoid getting hurt at the same time. Hot tip? Try warming up inside before you head out the door – a porch area, utility space, or the back of a kitchen out the way works best.
2. Wear the Right Shoes
Cinderella will be the first to say wearing the right footwear is paramount – and she didn’t even run as much as you do. An interesting and often overlooked aspect of running shoes is how much your foot expands when you’re running and how reliant this is on the ambient temperature.
In hotter climates, your feet are likely to swell and therefore a looser fitting shoe will be the order of the day. In colder conditions your feet are less inclined to swell, meaning a more supportive shoe will benefit you. Don’t wear two pairs of socks either – that’s a one-way ticket to blisters.
3. Dress Like It’s Warmer
As soon as you head out the door and it’s cold out you automatically regret not putting on that extra layer. All very fine and well if you’re walking to catch the bus or off for a round of golf.
However, once you start running your core temperature is going to rise by 5 degrees (F) and remain at this level for some time afterward too. If in doubt remember the saying “less is more” and be sure to invest in some breathable materials such as gore-tex.
4. Forget Speed
You may feel like because it’s colder you’ll up the tempo of your run a notch. Completely your choice, but our advice would be to stick to your usual pattern of training and only go at the pace you normally would.
Pushing yourself harder brings inherent risks, however, if you’re thinking the faster you go the sooner it’ll be over, well, yes we cannot argue with that. Find your rhythm though and follow our last rule and you shouldn’t be minding the cold one bit.
5. Be Prepared for Rain
There’s not a whole lot you can do about rain. It comes and goes, and depending on where you live, it may be more apparent at different times of the year. What you can do though is prepare for it.
By this, we mean having the best possible lightweight breathable waterproof running jacket. They are out there folks, so get researching and find one which suits you. Another tip is to run routes where you know there are chances for shelter should the heavens open up on you. If it happens to be a passing shower, you should be covered – literally.
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6. Deal With the Wind
Just like rain, the wind is going to try and dictate your running session, but only if you let it. Again, dependent on where you live, you might have normalized wind patterns or a direction the wind tends to blow from. Use this to your advantage.
Plan a route where you might have to run into the wind in the first half but then have it so the wind is then assisting you for the return leg. Alternatively, you can make it so the wind is always hitting your side and is neither assisting nor hampering your run.
7. Change Quickly Post-Run
Hanging out in your workout gear post-training is a bit of a pastime for some people out there. Quite frankly, why they do this is a bit of a mystery.
The primary reason you might want to slip out of sweaty clothes is the social aspect, after all, you’re highly unlikely to be smelling of roses after a 10 mile run through the trails. More important reasons exist, and they come in the form of fungal/bacteria infections if you insist on staying in your sweaty clothing post-run – especially your trainers, which can often lead to Athlete’s Foot.
8. Run With a Buddy
Being accountable has always been one of the main reasons people succeed in any given training program. Whether you plan on losing weight or just want to stay fit; having somebody expect you to join them is motivation, just what you need when the mercury begins to drop.
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