Running is a great way to exercise, but it can be a difficult lifestyle to maintain during the winter months. Thankfully, there are many ways to safely run outside, even when it gets cold! First, make sure you put your clothes properly when you go outdoors. In addition, take all necessary steps to ensure your safety while out among the elements, such as wearing a reflective vest or wearing sunscreen.
[ Edit ] Step
[ Edit ] Wearing the Right Clothing
- Start by putting on a comfortable base layer. Choose a shirt made of synthetic material that will not tear your skin. Since this is the first layer of clothing you should wear, make sure you choose a material that does not absorb your sweat and feel uncomfortable after exercising. 
- Lay something warmer, like fleece, on top of your base clothes. Insulate yourself by putting a warmer top over your first layer. Remember, the goal is to keep warm so you can be as comfortable as possible when running in the cold. 
- If you do not have a fleece on hand, try wool instead.
- Complete your outfit with a windproof jacket. Protect yourself from gusts by wearing a thin windbreaker over your base shirt and fleece layer. Choose a jacket that is on the larger side, as you fit it on several bulky clothing layers. If possible, try to choose a color that is a bit reflective. 
- If you want to give your head extra protection against the elements, look into a windbreaker that has a hood.
- Push on some thick socks to keep your feet isolated. Keep your feet tasting by pulling on some long wool socks. If you live in a place that receives less snow and ice, you can choose socks of slightly thinner material. Every time you buy running shoes, make sure they fit over the socks you plan to wear. 
- Wear fleece-covered gloves. Prevent frost damage when driving by sliding on some lined gloves. Try to choose a material that keeps your fingers isolated and warm while exercising. If your gloves do not have a soft material on the inside, that's okay – what is most important is that they keep your hands from being exposed to the elements. 
- If you want your hands to be even more rusty, try using mittens instead.
- Keep your head and ears covered as you exit. Control your body temperature as you exercise in the cold by always keeping your head and ears warm. Keep in mind that during cold weather, your blood flow is centralized in the chest, giving less heat to your head. To give extra support to your exposed face, also try to wear a scarf. 
- If you live in a particularly cold area, consider wearing a ski mask to keep your skin covered at all times.
[ Edit ] Prevention Accidents and Injury
- Stay hydrated when doing a winter drive. Continue drinking water, regardless of outside temperature. Although the air temperature does not feel overwhelming, you continue to drink water as you exercise. Bring a water bottle when you exercise, so it's easier and more comfortable for you to stay hydrated. 
- Listen to your body – if you feel dehydrated there is a good chance you are.
- Warm up for 5 minutes before you start running. Prepare for your drive in advance by getting your body moving into your home. Although it is tempting to start training as soon as possible, make sure you take a moment to get your blood flowing and your muscles moving. If you do not prepare your body before going out, you can set yourself up for an injury. 
- For example, try to do some rock climbing or burpees to get the blood pumping in advance!
- Use sneakers with good traction for ice and snow. Stay safe by investing in the right winter running gear. Look for sneakers or trainers that are designed for a variety of tough terrain, or models that have grips on the bottom of the shoe. Above all, make sure you prioritize traction, as it will keep you safe in icy conditions. 
- If you live in a particularly icy area, consider investing in ice picks that attach to the bottom of your shoes. 
- Wear reflective clothing so people can see you. Make yourself visible in cloudy and snowy weather by drinking a light, reflective jacket or vest. For maximum efficiency, invest in reflective tape, along with a variety of bright or fluorescent garments. Don't be afraid to overdo it; when you run in the winter there is nothing that is too visible! 
- Apply sunscreen to exposed skin. Keep in mind that the cold temperatures in winter can be misleading, as the sun's dangerous rays are still out and about long after the end of summer. While most of your skin will be covered, apply a layer of sunscreen to any part of your body that is still directly exposed to sunlight. In general, try to focus on rubbing the sunscreen on the neck and face area. 
- Intends to use a sunscreen that has an SPF of at least 30. 
- If you really dont want to worry about sunscreen, wear a scarf or a ski mask that covers most of the your face.
- Run on a treadmill when the weather is bad. Invest in a treadmill or other piece of aerobic equipment indoors for several days when the roads and sidewalks are particularly narrow. Do not feel pressured to exercise outdoors if it is snowing actively or if the temperature is particularly low. Instead, keep your exercise program by walking on the treadmill for 30 minutes or so! 
- If you want to save money on sports equipment, be sure to join a gym!
Edit ] Things You Need
[ Edit ] Wearing the Right Clothing
- Thick socks
- Hat or ear protection
[ Edit ] Preventing Accidents and Injury
- Water Bottle
- Reflective Jacket or vest
- Headlamp (optional
- Sunscreen film
[ Edit ] Tips
- Set training goals for yourself in winter by registering for competitions early spring. 
- If you feel particularly unmotivated to exercise, you may want to consider making a fitness plan for yourself. Also, try asking a friend or family member to run with you if you need some extra encouragement! 
- Don't feel like you have to constantly run. If it's easier for you, feel free to get started. 
[ Edit ] Warnings
- Be on the lookout for frost damage. If the temperature is lower than that, frost damage can turn into bare, nasty skin within 30 minutes. 
[ Edit ] References
- [1945 https://www.nhs.uk/live-well/exercise/safe- running-in-winter /
- ↑ https://www.cbc.ca/news/canada/manitoba/winter- activities-driving-1.4430217
- ↑ https://www.nhs .uk / live-well / exercise / safe-running-in-winter /
- ↑ https: //www.cbc .ca / news / canada / manitoba / winter activities-driving-1.4430217
- ↑ https://www.cbc.ca/news/canada/manitoba/winter-activities-running-1.4430217
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in- depth / fitness / art-20045626
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness / depth / fitness / art-20045626
- ↑ https://www. mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20045626
- ↑ https: // w ww.self.com/story/how-to-make-winter-running- more-enjoyable Chapter19659079vard ↑ https://www.besthealthmag.ca/best-you/running/winter-running-101/ r
- ↑ https://www.cbc.ca/news/ canada / manitoba / winter-activities-running-1.4430217
- ↑ https://www.self.com/story/ how-to-make-winter-running-more-enjoyable
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20045626
- [1945 https://www.skincancer.org/blog/ask-the-expert- does-a-high-spf-protect-my-skin-better /
- ↑ https://trailrunnermag.com / training / trail-tips / nine-treadmill-workouts-to-get-you-through -the-winter.html Chapter19659085vard ↑ https://www.nbcnews.com/better/health/how-motivate -yourself-run-winter-according-marathon-champion-ncna957636
- [1945 https : //www.nbcnews.com/better/health/how-motivate-yourself-run-winter-according-marathon-champion -ncna957636
- ↑ https: //www.goodhousekeep in g.com/uk/health/a564931/how-to-motivate-yourself-to-exercise-in-the-winter/ Chapter19659088vard ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/ depth / fitness / art-20045626
- Lay something warmer, like fleece, on top of your base clothes. Insulate yourself by putting a warmer top over your first layer. Remember, the goal is to keep warm so you can be as comfortable as possible when running in the cold.