A few simple tips to help you run in the cold
If you’re anything like me, you dread running in cold weather. The freezing wind, the feeling of a wet shirt on my skin and the loss of feeling in my extremities all have driven me indoors in past winters. Until now. These tips on how to run in the cold will have you out on the beaten path again, no matter the temperature. Check out the latest video from Fresh Brew Run Club:
Tip #1: Dress for the Occasion
It may seem smart to layer up in cold weather, but this only creates problems down the line. As your run progresses, you will naturally warm up, start sweating and enjoy the horrors of a cold, wet shirt. Instead of packing on the layers, keep it simple. Try a base layer or two paired with a good windbreaker. Most of the cold you feel is from the wind, so eliminating contact with Jack Frost will keep you warm and dry.
Tip #2: Protect Ya Extremities
Avoid frostbite and general pain by wearing a hat, gloves and warm socks. Typically these areas of your body can feel the coldest, so covering up your head, hands and feet helps to stay warm on a run. Plus, if you get too hot, you can always put your gloves and hat in a pocket.
Tip #3: Don’t Ignore the Warmup
It may be tempting to leave your home and try to start running as soon as possible to get warm, but easing into your workout is the best way to avoid injuries and general shock to your system. I prefer a dynamic warmup instead of stretching, followed by a short warmup jog at a slow pace. It’s also a good idea to start out slow, the build up your pace about a mile or so into the run, so you are fully warmed up when you really want to push the pace.
Tip #4: Stay Hydrated
Hydration isn’t just important when it’s 95 degrees and the sun is beating down on you. Be sure to drink plenty of water before and after your run in order to hit optimal performance. I like using a low-sugar sports mix. Dehydration can occur in wet and cold weather, so make sure you aren’t neglecting that water bottle!
Tip #5: Cool Down
Just like the importance of warming up, it is also crucial to do a cool down. While it might seem counterintuitive to “cool down” in cold weather, it is a crucial part of your body’s recovery process. This can be as simple as a slow jog after your run, or some additional dynamic stretching. A cheap foam roller or one of those fancy massage guns will also get your muscles primed for recovery.
That’s just a few of my tips for how to run in the cold; do you have any of your own?