How to run in the cold? Here are 7 tips that help!


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You are at home and you look out the window, because that beautiful and open blue sky so characteristic of winter catches your attention and you think, “it’s a perfect day to go out to exercise”. Next, you realize that, indeed, it is winter and the street is bitterly cold, so you decide to sit at the brazier to wait for the long-awaited spring, because of course, with low temperatures it is better not to go out to do sport. But wait, is that really so? Now numerous studies are claiming just the opposite. So, follow these tips that we leave you and get ready, because you will no longer wonder how to run in the cold, you will make it a routine.

The cold, that invisible enemy?

In popular culture it is deeply ingrained that sunny weather is for being in the street, doing sports, going out and in and all kinds of activities related to leisure and physical activity. Instead, we associate winter with Christmas, and it goes without saying what that means (relaxation and sweets …). And if you think about going for a run, you can already imagine the voice of your friends or loved ones reprimanding you, “going out to exercise in winter, are you sick in the head?”

Recent studies, as well as reputable blogs from all over, confirm that it is not such a bad idea and that running in the cold has numerous benefits. It is much more comfortable and your body reacts better than when you go out in the heat and, in addition, the Medical Education and Research recommends it as protection against the cold. It also helps you breathe better and will improve your self-esteem and mental strength, since instead of staying in bed, you are going out to play sports against all odds.

Tips for going for a run in winter

Once you know the benefits of running during the coldest season, it is not a matter of going crazy. That it has advantages does not mean that it cannot have setbacks. Here we leave you the best tips for going for a run in the cold, so that you do it with all the necessary precautions and care.

1. A good warm-up

The essential prelude before any exercise and, even more so, when we face such low temperatures. If it is colder than usual, around five degrees, it is important that you heat for about ten minutes and very importantly, do not do it in hot spaces.

2. The misleading hydration

You think that, since it’s cold, you don’t need to drink a lot of fluids, right? As temperatures drop, the feeling of thirst is not as prominent, but that doesn’t mean you don’t need water. Remember, hydrate as you should, even if it’s winter and you don’t sweat so much.

3. Watch the surfaces you walk on

Take a good look at where you are going, because it is not optimal that you go out the first day, the ground is frozen, you fall and twist your ankle. In addition to the icy ground, you can find various surfaces with different characteristics, some harder and others softer, and even muddy. Changes in space can affect your tread and, consequently, your knees, so, to avoid injuries, it is advisable to reduce mileage.

4. At night, better on the sidewalk

As you well know, in winter we have fewer hours of light, so it may be dark when you go out. Always go in places with artificial light, such as paths with streetlights or the sidewalk. And if you reach a stretch of asphalt, always run by your side, under the lights and, very important, wear reflective colors.

5. Beware of freezing air

One of the most common fears of cold running concerns the throat. Indeed, cold air is not good for the lungs and if you are not used to exercising under these conditions, you may suffer from breathing problems at the end. For those of you who have asthma, it will take a bit more for you to catch your breath, but don’t worry, it’s common. The more this type of running is practiced, the more the body gets used to it.

In addition to damaging your lungs, the cold wind can also inflame the nerves in your face or cause you to fall asleep. How do we avoid it? Do not panic, start your races facing the cold, when you have more energy, and leave it behind your back when you return, which is when you accumulate more fatigue.

6. What clothes do I wear?

To begin with, you should wear a thermal shirt, essential to combat the cold thanks to its ability to keep warm. And, on the other hand, the vest and the raincoat, which will be your best allies to combat adverse weather conditions. Other important pieces are also the tape to cover your ears and gloves, preferably polyester.

7. Which shoes are the most suitable for running in the cold?

If you are already determined to run in the cold, you have to decide the route and, depending on what you choose, you will equip yourself with different sports. If you go on paths where, presumably, there is more mud and muddy areas, shoes with studs are preferable, which are better adapted to these surfaces. On the other hand, if you decide to run on asphalt or sidewalks, a shoe with multi-studs will be the best option, that way, you are prepared in case the sky breaks to rain.

Man Running on Ice Covered Land

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