As the day falls short and the temperature drops, the mere idea of getting out from a warm blanket feels like torture. And going out for a run is terrifying; it’s so much nicer staying inside, warm and cosy. But with some planning and motivation, you can ditch the procrastination. Winter is the time when you can build yourself up stronger, both mentally and physically. And running in the cold is a great way to stay fit when most people are heading indoors. So before you lace up, this guide will walk you through every tip you need to follow before heading out for the run.
Layer up your clothes: the secret to staying warm
Layering up well is the best advice for running in winter. When you layer up, your body heats up fast once it starts to move. But one of the common mistakes is wearing too much; the key to layering your clothes right is
- Base layer: a second skin that will pull sweat away from your body (like polyester or merino wool).
- The middle layer: this layer is to trap your body heat. A fleece or a wool blend works perfectly for this layer.
- The outer layer: this layer will protect you from rain and snow. A wind- or water-resistant jacket works perfectly.
Protect your extremities
Wear a hat, headband, gloves, and moisture-resistant socks. Choose shoes with better traction or add-on grips. This will prevent you from slipping on the showy path.
warm-up and cool-down
A warm-up is more important than ever. As cold muscles are more prone to injury, take a few extra minutes for warming up. You can do a dynamic warm-up indoors, stretch your legs and knees, and perform a few lunges so that the blood flows properly before you head out to run.
Similarly, when you are done with running, a cool-down session is important to follow. When you are done with your workout session, your body is heated up and the flow of blood is faster; it is advised to cool down before sitting or relaxing. To cool down, first remove your wet clothes and stretch your major muscles to prevent any stiffness.
Plan your route and stay safe
Running in dark winter mornings brings its own set of dangers; the pathways are generally blocked with snow, and the lights are dim, which makes visibility almost zero.
- Be seen: during dark, foggy winter mornings, the visibility is very low. To make yourself visible to drivers, wear bright and reflective clothes, and consider wearing reflective gear on your shoes, jacket, and cap.
- Pick a safe route and watch your steps: do not choose any path that is unfamiliar to you, and check for any blocked trails before you head out of your home. Slow down in uncertain terrain. And most importantly, listen to your body. If you feel tired or the wind is extremely chilly. It’s better suggested to return.
- Carry essentials: carry essentials like your fully charged mobile phone and a little cash in case of emergency.
Find your motivation
If you get yourself mentally prepared, you are halfway there. Here are some simple ways to keep yourself going:
- Find a reason: there are days when you are forced to give up; at that time, think about why you started this. A personal fitness trainer would ultimately say that having a clear goal is one of the most important parts of sticking to a routine.
- Find a running buddy: running with a friend, family, or group is great for accountability. When you partner up, you don’t just find the reason to go out every day; you enjoy the process.
- Reinforce yourself: positive reinforcement is the best way to keep the motivation up. For example, promise yourself a warm and special breakfast after the run.
Stay hydrated
Keep yourself hydrated during cold weather. Our body releases the same amount of fluids through sweat. And the cold, dry air makes you dehydrated. To keep yourself hydrated while you run, drink a decent amount of water before heading out and after completing the run. Take a sipping bottle along, and take little sips while you run.
Conclusion
Running in winter helps you with resilience, mental strength, and discipline. Running can be made safe and fun by properly layering your clothing, protecting your extremities, and incorporating a warm-up and cool-down. Choose the right path and the right amount of motivation, and you’re good to go. Stepping towards your fitness is not as hard as it seems. Enjoy the process with a company you like, and reinforce yourself to keep going.
FAQs: frequently asked questions
Ques 1. Is it safe to run outside during winter?
Ans: Yes, it is completely safe to go for a run during cold winter mornings; just layer up properly, and you are good to go.
Ques 2. How do I breathe comfortably in freezing air?
Ans: Breathing cold air can feel harsh on the nose. The best way to prevent the discomfort of cold air breathing is to wear a neck gaiter or a mask on your face. This helps the air to get warm before you inhale it.
Ques 3. How cold is too cold to go running?
Ans: Well, there is no defined answer, but it depends on factors like your experience and gear. Many athletes easily go out in temperatures below -20°C. The best answer would be to listen to your body. When you feel extreme cold, back off.
Ques 4. How do I prevent slipping on snow and ice?
Ans: Consider running shoes with better traction; you can add on additional grips if the snow is heavy. Slow yourself in sloppy paths or areas like a bridge.