Cold weather, dropping temperatures and little sunlight shouldn’t ruin your running experience. Follow a few precautionary measures before heading out in the cold. The below mentioned 10 points are essential tips for staying safe while running in winter.
1. Wear Warm Clothes
If you’re running in winter, wear different layers instead of wearing one thick layer because you can’t remove it when your body heats up. Follow the below mentioned steps for better heat management.
Layer – 1 (Innermost): Breathable running Tops
Layer – 2 (Mid Layer): Insulated and breathable running jacket
Layer – 3 (Outermost): Windcheater
2. Wear Reflective clothes
In winter, the sun rises late and sets early so if you go running early in the morning or in the evening after work, it is likely to get dark. While running on the road in the dark, it is essential that you are visible to approaching vehicles in order to avoid any kind of accident. Avoid wearing dark outfits or else you won’t be visible.
Before heading out for a run it is always good to warm-up in order to avoid injury. It is important in winter as it increases the body temperature and provides better joint flexibility. To start with, you can try some indoor stretches or a Jump rope. Do not stop after the warm-up. Once you head out, start with slow jogging and then slowly and gradually pick up your pace.
4. Cover the ends of your Body
The most important body parts to be covered in winter is the head, ears, the neck, hands, and feet since from these spots you are likely to lose 70% heat of your body. Carry gloves, hats and socks as per the insulation requirement.
5. Running Shoes are suitable for winter
While running in the cold it is important to keep your feet dry. If you are running in snow or rain you should wear waterproof or water replant shoes which have a good grip to prevent snow or water from getting in. It also helps to keep you stable in slippery surface.
In winter people generally don’t feel thirsty due to which the intake of water is less resulting in dehydration. It is always suggested to carry water with you while you’re running and try drinking in small sips during and after the race. If the training period is too long energize yourself with solid supply like energy gel or glucose.
7. Inhale and Exhale in winter
While running in winter when it’s very cold it is suggested to breathe in through the nose and out through the mouth because cold air is generally dry and breathing through the mouth increases the dryness. Dry air is not good for your lungs so you might experience asthmatic symptoms like wheezing and coughing.
8. Running against the wind
After a proper pre-run warm-up it is advisable to run against the wind and finish with the wind behind your back while returning because running into the wind needs more effort since you have to push yourself which increases the body temperature keeping you warm.
9. Post-run training
10. Quick change of clothing
After your training it is advisable to change out of your wet clothes from head to toe as soon as possible into something dry and warm. Doing this will maintain the body temperature and avoid hypothermia.