Sure, summer is wonderful, but for many of us, fall and winter are the perfect seasons to hit the sidewalk. The cooler temperatures and those Instagram-worthy leaves make the run even better. But running in cold weather isn’t just about throwing on a hoodie. The cold can affect your endurance and mindset, and it can be difficult to determine what winter running gear to wear. Unlike summer, when you can throw on shorts and a t-shirt, running in cold weather means layering smartly. It might take a few tries to get it right.
Before you head out, consider these tips for running in cold weather:
Check the Weather app
When the weather is nice, you can just throw on and go. But when it’s cold, you need to pay attention to the temperature, wind chill, and whether it’s raining or snowing. If it’s icy, it’s probably best to hit the treadmill instead to avoid slipping. Knowing how to run in cold weather starts with being informed about safety.
Stay safe out there
Hypothermia is a reality: it occurs when your body temperature drops too low after being exposed to the cold for too long. High humidity and cloudy days can cause you to lose heat even faster. Frostbite is also something to watch out for. So be sure to cover your hands, ears, and maybe even your face to protect against windburn and frostbite. Staying safe when running in winter is crucial.
Adjust your warm-up and cool-down
Before you go out, do a warm-up indoors: a few jumping jacks, high knees, and anything else that gets you moving in your living room or hallway. This keeps your blood circulating and helps prevent frostbite-prone areas from becoming too cold. Additionally, it’s good to warm up your lungs before you start breathing in that cold air. You might have trouble breathing when it’s cold because your body has to warm the air. So, drink plenty of water to keep your airways moist.
Best Tips for Running in Cold Weather
- Wear moisture-wicking clothing. Invest in quality, sweat-wicking cold weather running clothing. It’s easier to take off layers if you’re too warm, but if you’re underdressed, you’ll be cold. Winter running gear essentials include base layers, mid layers, and a wind-resistant outer layer.
- Protect your extremities. Keep your hands, ears, face and feet warm with gloves, headbands, neck gaiters and thermal socks. These little items make a big difference when running in cold weather.
- Start with shorter sets more often. Let your body adapt to the cold over time by taking shorter, more frequent runs. This helps you adapt to running during the winter months without overexerting yourself.
- Watch your pace on slippery surfaces. Slow down on icy or wet roads to avoid slipping and injuring yourself. Adjusting your pace is key to winter running safety.
- Stay hydrated. Cold air can dehydrate you quickly, so drink water before, during and after your run. Even if you’re not thirsty, it’s essential to stay hydrated.
- Challenge yourself mentally. Running in the cold is as much a mental game as it is a physical one. Use it to build mental strength and stick to your fitness goals. The benefits of running in cold weather go beyond physical health.
Benefits of Running in Cold Weather
Running in cold weather can be just as awesome as running in warm weather if you prepare well. Not only does it help you maintain your fitness during the colder months, but it also strengthens your lungs and increases your mental resilience. Plus, fewer people on the trails means you get a more peaceful running experience.
Check the forecast, put on the right winter running gear and take it step by step. Embrace the chill vibes and take advantage of this season to increase your stamina and mental strength. By spring, you’ll have racked up plenty of miles to beat your personal best or tackle that next fitness challenge you’ve got planned.
The article Cold Weather Running: What You Need to Know Before You Go appeared first on VASA Fitness.