Did you know 19.3% of the US population engage in sports and exercise each day? Walking and jogging are the most popular exercise activities. Sixty million Americans engage in either running or jogging activities.
The numbers are lower during winter. When it is freezing and frigid, running in the cold might not come naturally.
With low motivation, it’s easy to retreat to treadmills. If you don’t have access to one, chances are you will stop exercising. Don’t end your fitness goals due to cold weather.
Using this guide, learn how to run in the cold.
Is It Healthy to Run During Winter?
Jogging during winter is by no means unhealthy. Moderate running boosts your natural immune system. The emphasis is on moderation.
If you overdo it, you risk upper respiratory tract and bronchial infections. Also, wearing the wrong clothes increases the risks of cold and muscle strains. You should adopt a sensible exercise plan and gear to the cold weather.
Regular exercising during summer or winter reduces stress and improves general health.
How to Run in the Cold?
If you follow the rules for healthy and safe winter running, you stand no health risks. Maintain a healthy lifestyle throughout the year.
Running adds value to your physical and mental health. However, not every run is good for your health. Be safe and intentional to safeguard your health during winter runs.
Extend Warm-Up Time
If you spend 10 minutes warming up, extend it to 15 minutes. Longer warm-up times protect you from muscle strain and cramps.
At low temperatures stretching and warming is crucial. When it’s cold, the blood supply to ligaments and muscles is relatively low. This makes you susceptible to injuries.
Once in a while, you will need cool-down time when jogging. Reduce your cool downtime. Also, after running, stretch in a warm environment.
Moderate Your Running
After warming up, you can now start your run. You should know how to run in the cold. It’s a little different from summer running. Don’t pile into your full pace right away.
Begin your first 5 minutes with a gentle pace. Gradually build up your speed into a full run when you feel comfortable.
Increase stride length and turnover bit by bit.
Moderating your speed regulates blood flow to the joints. If you begin at full speed, chances are your joints have not received enough blood flow. Vasoconstriction increases the risks of injury.
Don’t stay outdoors for several hours. Keep your run between 30 to 60 minutes. A highly experienced runner can extend to 90 minutes.
If it is foggy, wear reflective clothes. It makes it easier for drivers and people to spot you. Running during winter can be easier; however, don’t overdo it.
Wear the Right Clothes
It is tempting to wear heavy woolen jumpers or cotton clothing. No one wants to freeze in the cold. Wrapping up too snuggly will make you sweaty and increase the risks of getting a cold.
The layering of breathable and rainproof clothes is ideal for winter. You need three functional layers.
The first layer worn directly over the skin should keep you dry and warm. Sweating reduces skin temperature, causing a cooling effect on the body. Avoid polyester, synthetic, and acrylic fiber.
The choice of clothing depends on your preference.
The second layer is for insulation. A warming garment is an ideal choice for heat regulation. Depending on the temperature, you will decide how thick the second layer should be.
The third layer protects you against wind and rain. Wear a garment made of wind or waterproof material.
Don’t forget your head and hands. Your body loses heat via hands and head if they are not covered. Wear a cap and gloves to make your winter-run comfortable.
Shop now at Kicks-Crew for the right winter exercise garments.
Wear the Shoes for Wet and Icy Conditions
US winter can hit the extremes of icy conditions. Your summer sports shoes may not be ideal for cold weather. Winter running shoes should have the necessary support for wet, slippery, and icy grounds.
How do you know you have the right shoe? A winter affordable running shoes needs high absorbency, moisture protection, and breathability. Also, a good grip of the outsole will protect from slipping on wet landscapes.
You can improve your shoes by equipping spikes when running on snow and ice. Alternatively, buy shoes with rugged thread.
Regulate Your Breathing
Coughing and bronchitis health risks are higher for people jogging during the winter. The good news is you can prevent the health hazards with proper breathing. How should you breathe?
Breath in through the nose and out through the mouth. The strategy moistens and warms the air you breathe in.
Inhaling dry cold air through the mouth cools down your respiratory tract and mucous membrane. This might cause a burning sensation in the lungs. Lungs hurt when running in cold weather resulting in an irritable cough.
If you have asthma, this can cause breathing difficulties.
The tip on how to jog in the cold is to wear a thin cloth around the mouth and nose. The scarf warms and moistens air before reaching the lungs.
After the Run
Now that you know how to run in the cold and what to wear. What happens after the run also matters.
Remove cold cloths immediately after the run. Change into warm clothes as soon as possible. Your body temperatures drop quickly after exercise.
Taking warm beverages after the run can also warm you up.
Enjoy Safe Winter Jogging
Winter fitness protects your body from common health risks. You need to keep your exercising momentum regardless of the season. I don’t exercise during winter; chances are your motivation during summer or autumn will also decrease.
Exercising during winter can increase your endurance. Your sweat less and expend less energy. All you need is to learn how to run in the cold.
Apply the above tips for jogging in the cold for safety. Don’t forget hydration; carry a bottle of water with you.
Visit our website to learn more about winter fitness and maintaining a healthy lifestyle.
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