Fewer hours of daylight and falling temperature does not mean that you will put your outdoor running session into hibernation. Running in the cold weather will help you in shaking out the winter blues, improving your energy, and it will keep you in better shape. Knowing how to run in cold is very simple. However, one must be careful while running in cold, because it is dangerous and extreme cold can completely drain you out. Running against the wind can be a bit difficult, but your return will be easier.
Here are some simple steps on how to run in cold.
- Pay attention to Wind Chill and Temperature
If the wind is very strong, it will penetrate inside your clothes and will remove the insulating layer of warm air that surrounds you. Your movement will create wind chill, since it will increase the air movement past your body. If the temperature starts to dip below zero or the wind chill has become minus 20, then you must hit the treadmill instead.
- Protect your feet and hands
It is known that 30 percent of heat from your body will escape from the feet and hands. In mild days, you must wear running gloves, which will help in wicking the moisture away. During days of extreme cold, mittens will be a better choice, because your fingers will start sharing body heat. If you want then you can tuck some disposable heat packets inside your mittens. Add some wicking sock liners inside the warm polar fleece or the wool sock, but you will have to ensure that you have enough space inside the running shoes for accommodating these socks.
- Dress in Layers
You will have to start with thin layers of synthetic materials like polypropylene, which will wick the sweat away from your body. Make sure that you stay away from cotton, since it will hold moisture and will keep you wet all the while. An outer layer should be of nylon or Gore-Tex, which will help you in protecting against wind and sweating. It will let out heat and moisture from preventing chilling and overheating. If it is extremely cold outside, then you will need to have a middle entry of polar fleece for more insulation.
- Avoid Overdressing
Once you start moving you will warm up, so you will feel less chilly when you start to run. A golden rule is you can dress as if the temperature is 20 degrees higher than it actually is.
- Do Not forget your Head
Nearly 40 percent of your body heat goes out from the head, if you wear a hat, then it will prevent heat loss, so the circulatory system will have enough time to distribute heat in remaining parts of the body. When it is chilling outside, you can wear a mask or a scarf or around your mouth for warming the air that you are breathing and protecting your face.
- Look out for Frostbite
On extremely cold days, make sure that you pay attention to your finger, ears, toes and nose. They can feel numb at first, but they will warm up once you start running. If you happen to notice a patch of hard, cold or pale skin then you have frostbite. Come in a warm area and start warming the affected area immediately. If this frostbite increases then you will have to see a doctor immediately.
- Check with MD
Cold air can increase the risk of chest pain and asthma attack in few people. Before you start braving the elements, you must speak to the doctor if you have any medical conditions related exercising outdoors.
- Do not stay in wet clothes
If you happen to get wet from the snow, rain or sweat in cold weather, then there are high risks of hypothermia, which is lowering of the body temperature. If you have got wet, then change your clothes and go in a warm shelter as quickly as you can. If are suffering from hypothermia, which is intense shivering, slurred speech, fatigue then you will have to seek emergency help.
- Stay well hydrated
In spite of the cold weather, you can still suffer heat loss and sweating. Cold air can have a drying effect, which can have a possibility of dehydrating. Make sure that you drink enough water or sports drink, before you step out for a run.
- Learn to take it easy when frigid
There are high chances of muscle pull when you are running in the cold, so first you must warm up slowly and then run easy in cold weather. You can save all your tough workouts for the indoors or milder days.
- Visibility
You must never run in the dark, but if you want to run in the night, then you must wear reflective gear and light-colored clothes. If you are running in the snow then you must wear bright colored clothes.
- Run in the Wind
If you are heading out in the wind, it will be at the backside of you when you end your workout, when you are all sweaty and there are chances that you catch a chill.
- Sunscreen
Last but not the least, remember to use sunscreen. Sunburn is possible even in winters as well, because snowflakes are known for reflecting the sunrays. Therefore, use sunscreen and lip balm for protecting your lips.
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