9 Tips for Winter Running
For many people, running is a passion. No matter if the weather is hot or very cold, there are many who still put on their fancy shoes and continue conquering new roads. However to run effectively, athletes need to have different strategies in different weather. In this article, so here are some tips for winter running.
Set a Specific Goal
You must have motivation. There is nothing more motivating than to train for a race or specific goal. Choose an early-spring 5K or 10K and use it as motivation for when the cold months make outdoor running seem unbearable. You’ll have instant motivation if you know you have to train for the race or hit your target mileage. You should Reward yourself when you reach your goals, after that set another one.
Do a Good Warm-Up
Your body will warm up slower in cold weather, especially if you run in the morning. Taking a few extra minutes to get your joints and body loose. If possible, do your warm-up indoors, Move around inside enough to get the blood flowing without breaking a sweat. Running up and down your stairs, using a jump rope, or doing a few yoga sun salutations. And, focus on dynamic stretches such as leg swings and walking toe touches, which make muscles warm quickly or take a hot shower to pre-warm your muscles. You can also put your clothes in the dryer on hot for a few minutes then head out for your run.
You want to be warm without sweating too much. You should Dress for 15 to 20 Degrees Warmer because, allowing your body temperature to increase, reducing the risk of overheating and excessive sweat. You should feel chilled when you go out the door. If you are toasty warm, you should remove a layer. Less is more. Most of your body heat is lost through your hands and head, so gloves and hat are a must. Make sure whatever you choose is compressible in order to shove them into a pocket or your waistband if you get too hot. For your feet, choose wool running socks, they’re thin, warm, and breathable, even when they are wet. Protect your head against the elements with warm head-wear like beanies and skull caps.
With limited daylight, chances are you’ll run in the dark. Tall snowbanks on plowed streets make you even harder to see. Wearing fluorescent, reflective gear, and don’t be shy about lighting yourself up so you’re seen by traffic. In the snowy weather, you can wear bright clothing. Moreover, you should run with identification or a runner’s I.D. in your pocket or shoe.
Deal with Wind
Starting your run into the wind and finishing with it at your back in order that the breeze doesn’t blast you after you’ve broken a sweat. To avoid a long, biting slog, you can divide this into segments, running into the wind for about 10 minutes,then turning around to run with the wind at your back about five minutes, and repeating so you’ll avoid getting chilled by the wind after sweating. You can also look for man-made wind protection.
Change Quickly Post-running
Your core body temperature drop when you stop running. in order To avoid a lingering case of the chills, you should change your clothes–head to toe–as soon as you can. Especially Women need to get out of damp sports bras quickly. Let Put a dry hat on wet hair and have hot drinking. It is just as important to drink fluids in your winter runs as it is in the summer. You should make sure to hydrate before, during and after running to avoid dehydration. Let Use warm fluids in your water bottle or tuck it under your jacket to avoid freezing. You may also go to a coffee shop after running, and take turns using the bathroom to change then relax with bagels and coffee
Deal with Rain
In the winter, it often rains, however the rain can’t prevent runner from enjoying their running, because runners always have some ways to deal with rain. In your car, at all times, you should have a spare pair of sneakers, three beach towels, and a running outfit. Other way is that when it rains, you should slip your stocking feet into plastic baggies, and then put on your running shoes, the baggies help keep your feet dry even when you run through puddles. If you have to dry shoes overnight, let crumple up newspaper and cram it tightly into your shoes, with the removed insoles. The newspaper will soak up the moisture.
Run During Light and Warmer Times of Day:
If it is possible, run during daylight hours so you can absorb needed sunshine which we rarely get in the winter. You can get your miles in during the warmest time of day and then come back with a smile on your face.
Think of Your Lungs
Cold, dry conditions often require the respiratory system work harder since it has to warm the air you’re breathing. To protect yourself, you should cover your mouth with a mask to hold in your body’s existing warmth and humidity.
There are just a few useful tips for winter running. Thanks for reading.