Fitness Focus! Health & Fitness

Fitness Focus! 6 Important Rules for Winter Running

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Running enthusiasts have it hard in the cold days. When the cold months arrive and the weather is turning cooler and cooler each day, running can become more challenging and harder. However, considering how beneficial running remains, even in the cold days, it is definitely not a habit you should allow yourself to forget about.

The Benefits of Winter Running

‘’Weather can make it impossible for a runner, but only if they don’t prepare for it. With the right equipment and preparedness ritual, there’s simply no excuse to retire the sneakers in the winter. Especially not since this period comes with its own, unique set of benefits.’’ – says Barbara Porter, sports expert at ResumesPlanet.com.


Some of the most popular benefits of winter running include:

· Energy boost

Cold temperatures are known to boost energy and even relieve depression. Running in the winter is also known to prevent the Seasonal Affective Disorder, a condition related to winter days.

· Burns more calories

Running during cold times, in the winter, can burn off more calories than running in a warm time can. According to experts, the body heats up to counter the cold, which in return increases the expenditure of energy in the runner.

· Helps you stay in good shape

This benefit is always associated with running, even in the winter days. If you keep those runs consistent throughout the year, you’ll be in great shape when the summer and bathing suit season comes.

Rules for Running in the Winter

After reading our six rules for running in the winter, you won’t be able to find any excuse to skip the regular running workout. These tips will make your running less challenging and more enjoyable.

1. Layers and Some More Layers

Since you’ll be running in the cold, you need more than one layer. Depending on the temperature, you might want to add a layer or two. ‘’There’s not really a set number of layers one should wear for a winter run. It depends on the temperature, but also their level of cold acclimation. However, you definitely need more than just one.’’ – says Charles Aviles, an expert at essayontime.com.

Even though you need more layers, you should definitely start with one less than the layers you’ve planned. When you go outside, your core temperature will be lower than the temperature when you start running. Naturally, if you are dressed too warm from the very beginning, you’ll be literally overdressed when your body heats up.

2. Use Accessories

Some gloves and a hat are a must if you want to run in the winter period. Your hands can get very cold as a result of their circulation while running. As the body works harder and harder and your hands are constantly moving, the circulation in the hands worsens.

3. Use the Right Shoes

What kind of running shoes are you using for running? If your shoes are of a very thin material, replace them with warmer shoes.

There are different types of cold weather. If the weather is cold, but the terrain isn’t wet, you don’t need to look for water-resistant running shoes. However, if the terrain is icy or wet, you definitely need to get running shoes that won’t slip or get your feet wet.

Finally, if you are running at night in the cold weather or any weather for that matter, you might want to get shoes with some reflective elements. These can provide you with some visibility and are a great idea, especially for the winter periods when it gets darker earlier in the day.

4. Drink Plenty of Water

You’re probably thinking – this tip applies to run in the summer, too. However, in the winter, this tip is even more important. In the summer period, your body will sweat and you’ll feel the need to hydrate. However, in the winter when you are basically bundled up with layers and running, you will barely feel your body sweating. Therefore, you must remember to drink plenty of water while running, even in the extreme temperatures.

5. Do Some Warming Up Indoors

There’s literally no reason why you should wait to go outside to warm up your body in the cold. It is much harder for the body to warm up in the frigid, cold air, so it might be a good idea to warm up indoors before you go out.

This is also beneficial for your running performance. After all, warming up reduces the risk of injuries and makes running more efficient and less challenging.

A simple, dynamic warming up routine before you go outside is perfectly fine for the winter days. Just get the blood flowing, increase the heart rate slowly, and boost the temperature of your body before you leave your home.

Some good warm-up options for indoor preparation include inchworms, leg swings, and walking lunges. However, keep in mind that your goal should not be to break a sweat indoors. Do some warm up only – otherwise, you’ll freeze when you go outside.

6. Use Some Common Sense

Whenever you have doubts about running, use some common sense. At times, not running is a much better option than running. You shouldn’t make excuses for running in the winter, but if the temperatures are extreme, it is best to stay home and wait for the weather to get warmer.

There are alternatives to traditional running that can prove perfect for times when you can’t run outside, such as the treadmill or a short gym session. This doesn’t mean that you’ll stop your routine – only that you will take some time off actual running until common sense allows you to start again.

A tip for those who suffer from asthma or have heart problems – don’t run in the cold. You are at a higher risk of some complications as a result of exercising in the cold weather.

Have you been doing these things before you go running outside in the cold? If you haven’t, start today. There’s no reason to put off running until the summer comes. If the weather is bearable enough to run in, you can make your exercise fun and enjoyable with the help of these tips!

Author Bio: Kurt Walker is a well-known name when it comes to professional essay writing. He has been a research supervisor at Brilassignment.co.uk for about three years. He’s also a data analyst and content writer at bestessaytips.com and he has the passion for topics like education, technology, robotics and inspiration.

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