5 Tips for Winter Running

 

Posted by Healthy Bitch Daily on Dec 10, 2012

Suiting up for a run while everyone else pigs out on the couch?

Good for you—those laps around the neighborhood will pay off big time when spring break rolls around and you're the only one without residual winter chub.

But even the most seasoned runner can get intimidated by nasty weather; rain, snow, cold and wind can all dampen your progress. Before you know it, you're prostrate on the couch with your guilt and all the other quitters.

Don't be lazy, love muffin.

Whether you think 6 degrees or 60 degrees is "cold," follow these tips to ensure a successful (and sweaty!) kick-ass winter run.

1. Layer up.

Running in the cold is all about how you dress. Layer one should be a base layer like a ribbed tank or long-sleeve shirt. This helps insulate the warmth your body produces and protects your skin from the wind (tuck your base shirt into your pants to avoid exposed skin). Layer two should be a dry fit or moisture wicking light jacket to block excess sweat and avoid overheating. Layer three, if necessary, should be a water and wind-resistant insulated heavy jacket.
On the bottom, the fewer the layers the better. Try just a base layer that extends to your ankles, and if that's too chilly, layer on a wind-resistant insulated pant. Avoid running in ski pants or shorts, obvi.

2. If your ears are cold, you will be cold. 

It's estimated that about 40 percent of your body heat can be lost through your head—and that includes your ears. Try running with ear warmers (avoiding fur, clearly). You can even get ear warmers with embedded headphones or bluetooth for running with tunes. Too warm? Try a fleece headband instead.

3. Warm up indoors. 

Always warm up your muscles before any run to avoid injury. In the cold, the risk is higher. Warm up indoors, fully clothed, to get your blood flowing and muscles warmer before stepping outside. Stretch for 5-10 minutes (longer, if you're prone to injury), then try some jumping jacks or burpees for 5 minutes before hitting the road. You should feel warm, but not sweaty, after your warm up.

4. Run in loops or intervals. 

Running laps in a loop helps ensure you don't stray too far from your starting point in the event of a medical emergency. Plus, if you get too warm in your layers, you can ditch the jacket on the ground and pick it up on your last lap. Running in a loop also helps track your progress throughout the winter as you increase the number of laps per run.

5. Give yourself a "cool off" period. 

Yes, your tootsies might be freezing and the thought of a hot shower is too good to resist following your run. But avoid overheating and dehydrating your body. Instead, strip to your base layers and allow 30 minutes for your body to regulate its temperature before getting in a hot steamy shower. And, as always, drink
plenty of water.

Does your running routine suffer in the winter? Let us know in the comments section below!
 

Lindsay Reinsmith, Contributing WriterLindsay is a writer, certified personal trainer and the founder and CEO of Kaeng Raeng, a vegan, gluten free meal replacement cleanse made in Palo Alto, CA. Originally a “meat and potatoes” gal from Texas, Lindsay now attributes her healthy lifestyle to ‘Skinny Bitch’ and trail running with her dog in the SF bay area. When she isn’t writing or helping others get healthy, you can find her volunteering for animal rescue, baking vegan cupcakes or cheering on the Stanford Cardinal football team.