Cold Weather Running
Jogging in winter might be difficult because you can't just leave your house and start jogging when it's chilly and windy outside. Jogging in winter necessitates specific preparation because temperatures in the 30s and below tend to lock up your body and convert your extremities into icicles, resulting in stiff joints and stiffened muscles. You can perform successfully, avoid injuries, and take pleasure in it.
Winter is on its way. And you're not the only one who has considered skipping a workout because of the possibility of snow, ice, cold, or rain. Outdoor jogging in winter is a form of outdoor exercise with several health benefits. It offers chances to increase your vitamin D exposure. It can also assist you in engaging in some of the regular physical activities that your doctor and other experts always recommend.
Tips and benefits of jogging in winter
10 Tips for jogging in winter
1. Proper Warm-Up
If you typically just warm up for five minutes before heading outside, extend it to fifteen. Take extra time to truly relax your muscles and joints, as well as to raise your body temperature to the point of mild perspiration. In this manner, the cold won't seem as bad and your muscles won't tense up as much when you step outside in your running shoes. Wear an additional, simple-to-peel garment, such as a light hoodie that you can tie around your waist later if you need to warm up outside.
2. Maintaining a warm head and hands.
Keep your head and ears warm in the cold even though it has been demonstrated that this myth about heat loss through the head is untrue. Put on a thick beanie or earmuffs or look a for a
men’s winter jacket
women’s winter jacket
with a hood. Wear gloves as well. When it's below zero, I don't see how people can run without gloves. Your fingers gradually get numb and stiff even when wearing gloves.
3. A proper base layer
Any cold-weather run is best done in a base layer since it wicks moisture away and keeps you just as warm as a men’s winter jacket/women’s winter jacket or a men’s pullover/women’s pullover would, while being far less bulky. Wear a foundation layer at the top and bottom, then add additional layers as necessary, taking temperature into account.
4. Look for traction-enhancing footwear
Run ideally on a path free of snow and ice. However, if you're jogging on snow, select running shoes with proper traction and protection and wear warm, cozy socks to keep your feet dry. Keep your attention because the path probably has some slick spots. Check out Wildcraft running shoes engineered especially for running in the dead of the winter!
5. Be under-dressed while jogging in winter
While it's important to dress warmly, you shouldn't appear as though you're about to scale Mount Everest. Your body temperature rises when you are exercising; if you wear too many layers, your body temperature will rise beyond comfort.
Instead, be a bit under-dressed while jogging in winter. For example, if it's 25 outdoors, wear 45-degree clothing. (A good guideline is to adjust by 20 degrees.) You'll begin to warm up once you start running. If it's not very chilly and windy, you can don a men’s sweatshirt/women’s sweatshirt as well.
6. Mind your respiration
Any outdoor run is more intense in the cold because your heart beats faster. Therefore, the chilly weather isn't the ideal time to harness your inner track athlete unless you're training for a special event.
Prevent extra stress on your body by staying in your aerobic zone (calculate your target heart rate here; it changes depending on your age). It will feel slower than what you're used to, but you will still get the same benefits. Use it to improve your conditioning, maintain your running muscles, and simply enjoy the outdoors with a running partner or in solitude.
7. Maintain hydration
Even though it may only be 10 degrees outside, it's still crucial to stay hydrated. Before, during, and after a run, do not forget to keep a water bottle handy to keep yourself hydrated.
8. Set a timer
Try to keep your run to 30 to 60 minutes. Highly skilled runners can go a little bit longer, but after 90 minutes, your immune system may be compromised. (Aside from the fact that it's miserable to stay outdoors in the cold for too long.)
9. Finish off with convenience
After your jog, your body temperature will swiftly drop, so be ready in advance. Reduce the distance between the end of your run and a warm location. If you can end your run at your front door, that's ideal; if you must drive back home, have a warm beverage and a heavy jacket ready for you.
10. Don't give up
You must be very committed if you're serious about jogging in winter —snow, sleet, and below-freezing temperatures can be challenging. Therefore, even if your first run in chilly conditions is unexpectedly difficult, the next one will go better. You can always run indoors if things get too hairy for you outside. A treadmill (like this inexpensive, foldable type for small dwellings) will do the trick till spring as gyms are compromised this year.
10 benefits of jogging in winter
1. Burn Calories Faster
One of the best advantages of running in the cold is that you burn more calories! We naturally begin to shiver when we are chilly because the repeating motion keeps us warm. Our body exerts more effort.
2. Make Your Heart Stronger
In addition to burning more calories to keep us warm, exercising also strengthens the heart since it has to work harder to circulate blood throughout the body.
3. Increase mental toughness
Going for a run in the winter has a number of challenges, but one of the largest is our attitude toward the cold. We persuade ourselves that staying in with a cup of hot cocoa at home would be far preferable to moving around.
4. Improve Your Physical Endurance
Your body will develop accustomed to the cold and other weather conditions, such as snow if you run in the chilly weather. You'll train yourself to run in a variety of settings, increasing your physical stamina.
5. Reduce the body's exposure to heat stress.
Less heat stress on the body is one advantage of running in the cold. It implies that the heat and sweat won't weigh down your body, making it easier for you to run. Just dress in layers to help fend off the chill. You can simply take off your outer layers to cool off when it does get too hot. And keep in mind that the cold will dissipate the faster you move.
6. Purchase new winter workout attire
One of the best things about running in the winter is that you have a good reason to buy new exercise clothing. You must wear training clothes made especially for cold climates. In order to maintain your balance in the cold or snow, you may want to shop for men’s sweatshirts/women’s sweatshirts , women’s pullovers/men’s pullovers and a pair of running shoes.
7. Recover from winter gains
It can be simple to overlook or notice any weight gain during the winter months when we are huddled up in our clothing. People often fall behind on their healthy practices throughout the winter.
8. Get in Shape for Summer
Too frequently, as soon as summer arrives, people begin to freak out over how little time they have to get their "summer bodies." The greatest time to start preparing for summer is now, even though the cold feels like the best justification for skipping workouts.
9. Faster Recovery During Winter Running
We are aware that using ice to an injury is no longer recommended since it hinders healing, but if you run outside in chilly weather, you may actually be reducing inflammation and hastening your recovery after working out.
10. Wintertime exercise strengthens your immune system
Green areas with natural light and shadows can help put you in a reflecting mindset, making you more reflective and receptive to possibilities to handle your predicament! It provides a means of getting away from stressful situations.
• Women who spent two days and six hours in the woods experienced a rise in white blood cells, signaling better immunity.
• A break from the stimulation of daily life in nature helps us focus.
• Walking in nature raises good sentiments and lowers sadness levels.
Frequently Asked Questions (FAQs)
Is it unhealthy to run in the cold?
Even when it gets below zero outside, running is still possible. It is safe to run in temperatures as low as -10 degrees Celsius (14 degrees Fahrenheit).
Is running in cold weather good for you?
Running outside in the wintertime has several health benefits. It offers chances to increase your vitamin D exposure.
What to wear while running in winter?
You should choose a pair of traction-rich
. You should also put on a pair of comfortable running tights, leggings, or trousers,
, running socks, gloves, a skull cap, and a windproof jacket.