{"id":7350,"date":"2023-01-17T18:23:12","date_gmt":"2023-01-18T01:23:12","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=7350"},"modified":"2023-01-17T18:23:12","modified_gmt":"2023-01-18T01:23:12","slug":"cold-weather-running","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2023\/01\/17\/cold-weather-running\/","title":{"rendered":"Cold Weather Running"},"content":{"rendered":"

Cold weather running can be something that you look forward to and not something that you dread with these 7 tips from Lauren Bedosky<\/a>. Scroll down to read her post from the Beachbody On Demand Blog<\/a>.<\/p>\n

\"Cold<\/p>\n

When temps drop, many runners sprint to the treadmill.<\/p>\n

While there\u2019s nothing wrong with taking your workouts indoors (30 Day Breakaway<\/a>\u00a0offers fun treadmill routines to keep you fit), learning how to handle the cold can keep your runs fresh during the long winter ahead.<\/p>\n

The key to successful cold weather running is to come prepared.<\/p>\n

With the right approach, you\u2019ll be able to handle the cold like a champ, and even enjoy your outdoor runs.<\/p>\n

Here are 7 tips for running in cold weather.<\/p>\n

1. Use the Wind to Your Advantage<\/h2>\n

You probably won\u2019t be able to escape cold winds for your entire run, but you can plan your route so the wind works in your favor as much as possible.<\/p>\n

\u201cFor winter running, it\u2019s often best to go out against the wind, especially if the day has a colder wind chill,\u201d says\u00a0Kelly Mortenson<\/a>, a USA Track and Field-certified running coach in Minnesota.<\/p>\n

This way, you\u2019ll have the wind to help you on the way back when you\u2019re already warm and sweating from the effort.<\/p>\n

\u201cIf you do it the opposite way, you can freeze trying to run against the cold wind after sweating on the way out,\u201d Mortenson explains.<\/p>\n

\"Running<\/a><\/p>\n

2. Layer Up<\/h2>\n

Dressing in layers<\/a>\u00a0is key for staying warm when temps drop.<\/p>\n

Look at the \u201cfeels like\u201d temperature to see if there\u2019s any wind and use that lower temp to help you figure out what to wear, advises\u00a0Idalis Velazquez<\/a>, Super Trainer and creator of 30 Day Breakaway.<\/p>\n

Start with a base layer made of moisture-wicking fabric like polyester (or a polyester blend), wool, or bamboo.<\/p>\n

\u201cDepending on winter temperatures in your area, you may need to invest in both a medium-weight and a heavy-weight base layer shirt,\u201d Velazquez notes.<\/p>\n

\u201cThe one fabric you should shy away from is cotton,\u201d Mortenson says. \u201cThough it\u2019s a great fabric, it\u2019s not the best at wicking away sweat, and once it gets wet, it tends to stay wet.\u201d<\/p>\n

As temperatures dip, you may want to add another moisture-wicking layer.\u00a0Then, top everything with a wind-proof outer layer, a hat (or headband), and gloves.<\/p>\n

Depending on the temps and weather conditions, you may also want a neck gaiter or face mask.\u00a0When possible, look for reflective running gear.<\/p>\n

\u201cWith limited daylight, chances are you\u2019ll be running in the dark, and snowbanks on plowed streets can make you even harder to see,\u201d Velazquez warns.<\/p>\n

\"Runner<\/a><\/p>\n

3. Splurge on Shoes<\/h2>\n

If you live in a snowy, windy area, chances are your usual go-to running shoes won\u2019t be enough to keep your feet warm and dry.<\/p>\n

So, save your regular running shoes for the treadmill and splurge on specialty footwear.<\/p>\n

Mortenson recommends running shoes made with Gore-Tex technology, which features a waterproof membrane that keeps out snow, wind, and other elements.<\/p>\n

Trail shoes may also work, as they have rugged soles that can help you in the snow. If it\u2019s really icy, you may need traction cleats like Yaktrax to add grip to your shoes, Mortenson says.<\/p>\n

Don\u2019t forget the moisture-wicking, cold-weather socks!<\/p>\n

4. Run Indoors When Needed<\/h2>\n

Sometimes it\u2019s just too cold, snowy, and slippery to run outside.<\/p>\n

\u201cIf the weather conditions don\u2019t allow for good traction, or compromise your ability to control your breathing, I recommend heading indoors for a treadmill session,\u201d says Beachbody fitness expert Cody Braun.<\/p>\n

Velazquez agrees: \u201cCold temperatures and dry air can aggravate some health conditions, so use your best judgment as to whether you should run outside or hit the treadmill instead.\u201d<\/p>\n

Similarly, if you simply can\u2019t keep your muscles warm during an outdoor run, it might be wise to cut your workout short and do one of the\u00a030 Day Breakaway<\/a>\u00a0treadmill sessions instead.<\/p>\n

All treadmill workouts include a video option to make your run more interactive!<\/p>\n

5. Drink Up<\/h2>\n

It\u2019s important to\u00a0stay hydrated before and during exercise<\/a>\u00a0\u2014 no matter what the thermometer reads.<\/p>\n

The total amount of water you need per day is highly individual, so\u00a0Beachbody recommends<\/a>\u00a0using body weight as a general guide.<\/p>\n

Simply divide your body weight (in ounces) by two, and aim to drink that amount in water every day.\u00a0So if you weigh 150 pounds, you should down at least 75 ounces of water per day.<\/p>\n

\"Shot<\/a><\/p>\n

6. Let Your Heart Rate Guide You<\/h2>\n

It can be tough to hold your usual pace while navigating snowy, icy roads.\u00a0So, instead of trying to nail a specific pace, Mortenson recommends going by\u00a0heart rate<\/a>\u00a0or\u00a0perceived effort<\/a>.<\/p>\n

\u201cIf you strive to keep perceived effort or heart rate range the same, you\u2019ll be working in the right zone for that given day,\u201d he says.<\/p>\n

7. Watch Out for Signs of Frostbite and Hypothermia<\/h2>\n

As temps drop and the wind picks up, your risk of serious health issues like frostbite and hypothermia goes up.\u00a0For your own health and safety, it\u2019s important to know the warning signs of both.<\/p>\n

Frostbite signs and symptoms include numbness, loss of feeling, or a stinging sensation on exposed skin, hands, and\/or feet.\u00a0If you recognize any signs of frostbite, get inside ASAP and slowly warm \u2014 but don\u2019t rub \u2014 the affected area.<\/p>\n

Seek emergency help if the numbness doesn\u2019t go away.\u00a0Hypothermia signs to watch out for include:<\/p>\n