It’s winter and the cold temperatures and taking a toll in our exercise routines. Just because it’s cold, rainy, snowy or windy, doesn’t mean we can’t exercise outside. In fact, many runners love running in the cold weather because being out in the crisp air feels great. Before you head out, here are some tips that will help you run better and at the same time keep warm and comfortable enough to enjoy your run.
- Stay warm: The rule of thumb when running outside is to dress like it is 20 degrees warmer. You will start out your run feeling cold, but make sure you have the right running gear. There are different fabrics that will keep you warm and even protect you from the wind. Some that even let you breathe without getting too hot. Make sure you cover your neck and head since you’ll be sweating and don’t want to get sick.
- Shoes: Any runner will tell you that you should invest in a good pair of running shoes. Get a pair that has the least amount of mesh and socks that absorb wetness, but keep your feet warm.
- Motivation: This is a big one since the cold can shy people away from working out—outside. Find a partner to run with or make sure you have the right music that will get you pumped and happy to be out running.
- Warm-up: This can begin inside the house by jumping up and down, jumping rope or even doing yoga. Any short, heart-pumping exercise will get your body warmed up and ready to brace the cold outside.
- Dealing with the wind: When you first start your run, run into the wind and finish with it at your back, that way the breeze doesn’t hit you hard once you’re sweating. On really cold days, make sure you protect your skin, because the windy conditions can get you frostbite very quick.
In addition, make sure you’re eating well to prevent getting sick. This includes eating plenty of anti-inflammatory, antioxidant-rich foods in your daily meals and snacks. Pack in the nutrients and dietary fiber, fruits, and vegetables, whole grains, beans legumes, healthy fats, herbs and spices that will keep your immune system strong. Stay healthy and enjoy your run in the cold weather!
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