You’re at home, and you look out the window because that beautiful and open blue sky so characteristic of winter catches your attention. And you think, “It’s a perfect day to go out to exercise”. Next, you realize that it is indeed winter, and the street is bitterly cold, so you decide to sit at the brazier to wait for the long-awaited spring. Because of course, with low temperatures, it is better not to go out to do sport. But wait, is that really so? Now numerous studies are claiming just the opposite. So, follow these tips that we leave for you and prepare because you will no longer wonder how to run in the cold. You will make it a routine.
TIPS TO HOW TO RUN IN THE COLD?
It is deeply ingrain in popular culture that good weather is for being in the street, doing sports, going out and in, and all kinds of activities related to leisure and physical activity. Instead, we associate winter with Christmas, and it goes without saying what that means (bra, meetings, sweets…). And if you think about going for a run, you can already imagine the voice of your friends or loved ones scolding you, “Going out to exercise in winter, are you sick in the head?”
Recent studies and reputable blogs confirm that it is not such a bad idea and that running in the cold has numerous benefits. It is much more comfortable, and your body reacts better than when you go out in the heat and. Also, the Mayo Foundation for Medical Education and Research recommends it as protection against the cold. It also helps you breathe better and improve your self-esteem and mental strength since instead of staying in bed, you are going out to play sports against all odds.
Recent studies claim that running in the cold has numerous benefits.
And last but not least, you will burn much more than when you run in summer, thanks to a phenomenon known as thermogenesis. When you find yourself exercising in winter, you need more energy to warm up, so you consume more calories. In other words, it only remains to answer how to run in the cold without hurting your throat or catching a cold, because the advantages have been clear. And regarding your loved ones, they also told you that you would not last in the gym or doing exercise tables, right?
HOW TO RUN IN THE WINTER?
Once you know the benefits of running during the coldest season, it is not a matter of going crazy. That it has advantages does not mean that it cannot have setbacks. Here are the best tips for going for a run in the cold so that you do it with all the necessary precautions and care.
1. A GOOD WARM-UP
The essential prelude before any exercise and, even more so, when we face these shallow temperatures. If it is colder than usual, around five degrees, it is important that you heat for about ten minutes and, very importantly, do not do it in hot spaces.
2. THE MISS-LEADING HYDRATION
You think that, since it is cold, it is not necessary to drink a lot of fluids, right? As temperatures drop, the feeling of thirst is not as prominent, but that doesn’t mean you don’t need water. Remember, hydrate as you should, even if it’s winter, and you don’t sweat so much.
3. WATCH THE SURFACES YOU WALK ON
Please take a good look at where you are going because it is not optimal to go out on the first day. The ground is frozen. You fall and twist your ankle. You can find various surfaces with different characteristics in addition to the icy ground, some harder and others softer, and even muddy. Space changes can affect your tread and, consequently, your knees, so, to avoid injuries, it is advisable to reduce mileage.
4. AT NIGHT, BETTER ON THE SIDEWALK
As you well know, in winter we have fewer hours of light, so it may be dark when you go out. Always go in places with artificial light, like paths with streetlights or the sidewalk. And if you get to a stretch of asphalt, always run by your side, under the lights and, very important, wear reflective colors.
5. BEAWARE OF THE FREEZING AIR
One of the most frequent fears of cold running concerns the throat. Indeed, cold air is not good for the lungs, and if you are not use to exercising under these conditions, you may suffer from breathing problems at the end. It will take a little longer to catch your breath for those of you who have asthma but don’t worry; it is common. The more this type of running is practiced, the more the body gets used to it.
In addition to damaging your lungs, the cold wind can also inflame the nerves in your face or cause you to fall asleep. How do we avoid it? Please do not be scared; start your races facing the cold when you have more energy, and leave it behind your back when you return. Which is when you accumulate more fatigue.
6. WHAT CLOTHES DO I WEAR?
First, you should wear a thermal shirt, essential to combat the cold thanks to its ability to keep warm. And on the other hand, the vest and raincoat will be your best allies to combat adverse weather conditions. Other important pieces are the tape to cover your ears and gloves, preferably polyester.
7. THE LOWERS: YOUR BEST FRIEND
It is the most important piece next to the shoes. If you want to do things well and wisely, never forget this element. The panty, also known as a military or neck panty, is an outerwear garment made with nylon and is light and breathable. Its characteristics make it a basic piece for all runners. Because it covers the neck, nose, and mouth, protecting the throat against the frozen wind.
8. WHICH SHOES ARE THE MOST SUITABLE FOR RUNNING IN COLD WEATHER?
If you are already determined to run in the cold, you have to decide the route and, depending on what you choose, you will equip yourself with different sports. If you go on paths where, presumably, there are more mud and muddy areas, shoes with studs are preferable, better adapted to these surfaces. On the other hand, if you decide to run on asphalt or sidewalks, a shoe with multi-studs will be the best option. That way, you are prepared in case the sky breaks to rain.