Running in the Cold - Winter Running Gear
Running in summer can be a
challenge because of the very hot weather, but running in winter can sometimes
be an even bigger challenge.
Winter running requires more preparation than just putting on the shoes. You need to think carefully about the preparations and the running itself. But that does not mean that it is impossible.
Winter running requires more preparation than just putting on the shoes. You need to think carefully about the preparations and the running itself. But that does not mean that it is impossible.
Winter Running Tips
These tips will help you stay
active in the cold months and make your winter running more comfortable:
1. Stay Hydrated During Running
Despite the cold weather,
you’ll still heat up and lose fluids through sweat. Cold air also has a drying
effect, which can increase the risk of dehydration. When you run and exercise
in cold, you do not feel that you are sweating. It is also much more likely
that you can dehydrate in winter because you do not feel you are wasting water
of your organism. By the time you realize that you are dehydrated, it might be
too late. Make sure you drink water before, during, and after your run. Experts
recommend that you take small sips of water every 5 minutes.
2. Dress In Thin, Wicking Layers
Start with a thin layer of
synthetic material such as polypropylene, which wicks sweat from your body.
Stay away from cotton because it holds the moisture and will keep you wet. An
outer, breathable layer will also help you protect against wind and precipitation,
while still letting out heat and moisture to prevent overheating and chilling.
If it’s really cold out, you’ll need a middle layer, such as polar fleece, for
added insulation.
3. Protect Your Hands And Feet
Body heat escapes through your
hands and feet. On moderately cold days, wear running gloves that wick moisture
away. Mittens are a better choice on extremely cold days because your fingers
will share their body heat.
To keep your feet warm, add a
wicking sock liner under a warm polar fleece or wool sock, but make sure you
have enough room in your running shoes to accommodate these thicker socks.
4. Watch Your Step
One of the biggest dangers of
running in winter is falling down, especially if you are running to fast and
you do not pay enough attention when turning. You can easily lose balance if
there is ice or snow. The most important thing to do to prevent from falling
down is to properly place your foot. It is recommended that you completely stop
when turning or changing direction.
5. Start Slowly And Increase Your Durability
Even if you’re an expert in
running, low-temperature exercise brings new challenges. Well, start slowly and
increase your durability. Do not force the distance if you are not used to
running on cold. It is necessary to allow the body to get used to the cold air.
6. Run With A Friend
Preparing for running in
winter is more mental than physical. You will really be tempted to stay home on
warm. It’s harder to quit running when someone is waiting for you. So, run with
a friend. Not only will you be safer but also easier to achieve your goal. It’s
also easier when you have someone to interact with.
7. Be Visible
It’s best to avoid running in
the dark but, if you have to run at night, wear reflective gear and
light-colored clothing. You can also wear a small flashing light. Dress in
bright colors if you’re running during the daytime or in the snow. Drivers may
not expect to see runners out on the road or in crosswalks during the winter,
so you need to make sure they see you.
