Cold Weather Running Tips

Embracing Exercise in The Winter Can Be Challenging (Image Source: Shutterstock)
Winter Running Tips — Top Four From Tips4Running — David T. The O.G

Running Tips For Beginners: Dress Properly

Proper attire is important when running in cold weather. You want to make sure as much skin as possible is completely covered. Exposed skin can quickly become chapped or burned by the wind and frigid temperatures. Consider the following great options for cold-weather running clothes.

Planning to Run in the Cold Weather? Dress Properly (Image Source: Shutterstock)

Layer Clothing for Warmth

Heavy winter running gear isn’t considered optimal these days. Instead, you should focus on layering your clothes to stay warm and protected from the cold. How should you layer? Start with breathable and lightweight undergarments, and then put on heavier outerwear. When it’s extra cold, add a shell jacket or lightweight vest for extra protection. Choose synthetic fibers and wool; cotton items should not be worn, as they do not offer much protection and can become waterlogged with sweat.

Wear a Hat, Gloves, and Other Accessories

You lose most of your body heat through your head, so you should dress for the cold weather by wearing high-quality wool or synthetic hat that covers your ears. Gloves should also be made of wool or synthetic fibers since the hands often get cold very quickly. On extremely frigid days, wear a bandana on your face to keep the wind away from your mouth.

Choose Appropriate Running Pants for Winter

Form-fitting pants or tights are the best options for running in cold weather. They help keep the lower body very warm while still permitting flexibility with your stride. Swap out your shorts for running pants as soon as the weather dips under 40 degrees.

Remember Reflective Gear for Runner Safety

Wintery weather can make it hard for drivers and pedestrians to see you running, especially if the day is a bit overcast. Before you set out for a cold-weather run, put on a reflective vest or clothing strip so others on the road or trail know you are coming.

Stretch Your Calves And Legs

Cold weather means you will have to be smart about how you warm-up and cool down. I certainly know what it feels like to start cramping up while running in the cold. Stretching is vitally important to help relax your body before exercise, reduce soreness and muscular tension, and make it easier for your muscles to actually move while running.

Remember to Stretch Your Calves and Legs Before Running (Image Source: Shutterstock)

Potassium For Cramps: Tackling Post-Workout Pain

If you come back from a cold-weather run and have trouble with cramps, you might have a potassium deficiency. Cramps usually occur when the body is struggling with too little potassium and is not able to relax the muscles, or when there is an overabundance of lactic acid that can be amplified due to dehydration. Cramps can strike without warning and can be completely debilitating, to the point where you have to stop exercising.

Eat Foods That Are High in Potassium to Help With Cramps (Image Source: Shutterstock)

Keep These Cold Weather Winter Running Tips In Mind For A Great Workout

Cold weather doesn’t mean you have to hang up the running shoes for the season. You can still enjoy all the benefits of exercising even when the temperatures get cold. Just be sure to dress properly for the season, stretch and warm-up strategically, and continue to eat a well-balanced and nutritious diet in order to maximize your winter workouts. And, if you are prone to injuries then try some exercises for patellar tendonitis, too.

Cold Weather Running Tips

Cold Weather Running Tips

  • Dress properly
  • Stretch Your Calves & Legs
  • Potassium For Cramps

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