Five Awesome and Effective Tips for Winter Running
Getting out of a toasty bed in the morning is hard. It’s not surprising that many dedicated runners take a break from running in winter when mornings are dark and frosty. The icy morning air can trigger a deep dislike for the habit of running. However, running in the cold has its benefits. In a study conducted by Northern Arizona University, they found that one’s speed increases by 29% when engaging in winter running.
Here are five tips to maximize the benefits of winter running:
Safety First
Since most winter mornings are icy and dark, you need to take extra precautions. Put on a reflective vest and wear a headlamp to make you visible to other runners, cyclists, and motorists.
Stick to paths that are safe for running. Be aware of your footing, especially on icy or snowy mornings.
Wear Proper Clothing
Having a base layer in winter is important in keeping you warm while wicking away moisture. From there, you can layer up depending on the temperature in your area.
Choose the Right Shoes
If you’re going to run on snow or ice, your shoes need to have enough traction and waterproof soles. Make sure to wear warm, comfortable socks that give you support while keeping your feet dry.
Warm-Up and Cool Down
Going straight into a brisk run can shock your body. Therefore, warm up a bit before running and cool down right after - by walking and/or stretching.
As much as possible, try to minimize the distance from the end of your run to a warm place. After you finish, your body temperature will drop quickly, so you need to make sure that you finish near your front door. It also helps to keep your run between 30 to 60 minutes and have a jacket and warm drink in your car if you need to drive home.
Stay Hydrated
Just because you may not sweat much doesn’t mean you need less water. Hydration is still an essential part of your cardio routine, so don’t forget to drink liquids before, during, and after a run.
Here are five tips to maximize the benefits of winter running:
Safety First
Since most winter mornings are icy and dark, you need to take extra precautions. Put on a reflective vest and wear a headlamp to make you visible to other runners, cyclists, and motorists.
Stick to paths that are safe for running. Be aware of your footing, especially on icy or snowy mornings.
Wear Proper Clothing
Having a base layer in winter is important in keeping you warm while wicking away moisture. From there, you can layer up depending on the temperature in your area.
Choose the Right Shoes
If you’re going to run on snow or ice, your shoes need to have enough traction and waterproof soles. Make sure to wear warm, comfortable socks that give you support while keeping your feet dry.
Warm-Up and Cool Down
Going straight into a brisk run can shock your body. Therefore, warm up a bit before running and cool down right after - by walking and/or stretching.
As much as possible, try to minimize the distance from the end of your run to a warm place. After you finish, your body temperature will drop quickly, so you need to make sure that you finish near your front door. It also helps to keep your run between 30 to 60 minutes and have a jacket and warm drink in your car if you need to drive home.
Stay Hydrated
Just because you may not sweat much doesn’t mean you need less water. Hydration is still an essential part of your cardio routine, so don’t forget to drink liquids before, during, and after a run.
