Is it ever too cold to run? According to Reebok’s head of fitness Millard HowellDefinitely not. But that doesn’t mean you can just lace up your shoes and hit the floor when the temperature drops.
Running in cold weather requires a solid warm-up, proper clothing and gear, and as hard as it is to drink water when it’s cold outside, proper hydration is essential.
“Only when safety is a concern should running in the cold be avoided,” says Howell. Good news for those looking to keep up year-round outdoor cardio or shake things up a bit during the winter months. And with shorter days and less sunlight, a little fresh air does the body good.
Here, Hull gives you his top tips for successful and safe winter running! So, lace up your shoes, because it’s time to run!
Never miss a warm-up.
Chances are you’re doing a regularly scheduled warm-up session before every lift and you already know how important it is to never skip a warm-up. While warming up is always important, when it comes to cold weather training, such as running, warming up may be more important.
“The cold requires us to pay extra attention to preparing our bodies for movement because our muscles contract in the cold. This can lead to the stiffness we feel, which is basically But there’s a lack of mobility,” Howell says.
A proper warm-up increases the core temperature of your muscles, which helps prevent injury and Promoting sports performance.
So, what type of warm-up is best for training in the colder months?
“Movements that involve dynamic movement and engage,” Howell says, continues, “which warm up the muscles in the legs, lower back, calves, glutes, and arms, get the heart rate up.” as well as increases body temperature.” Here’s what a dynamic warm-up looks like:
Try two rounds of Howell’s A dynamic warm-up before you run
- 12 tempo air squats
- 12 Bodyweight Good morning
- 12 hamstring scopes
- 12 Calf rearing
- 12 mountain climbers
- 12 A skips
- 12 Jumping Jacks
Wear proper gear.
Cold weather requires choosing the right clothing/gear and layering clothing properly. “When in the cold, our body adjusts by shunting more blood to our core organs and, as a result, the reduced blood flow causes the organs to cool down faster.” Howell says. This is where, “proper socks, gloves and ear coverage are essential in cold weather.” He explains.
Howell is a fan of a thermal layer, a running layer (his usual running shorts and T-shirt), and a light wind jacket in terms of winter clothing.
But don’t go too heavy. “Keep layers light, because you don’t want to feel too hot after warming up during a run. Heavy layers will hinder both your running comfort and performance and may cause you to end the session, ” says Howell.
Once the body warms up (we warm up very quickly during the first quarter of a run), Howells points out, we run the risk of actually overheating if there are too many layers. “The thermal layer should be moisture-free to avoid getting wet.” He explains.
Once you land on the right gear, you’ll be amazed at how much better your cold weather running experience becomes – there’s quite a bit of science to it, and it works.
Don’t skimp on drinking water.
It can be hard to drink water when it’s cold, and Howell herself has made the mistake of not properly hydrating during the colder months. “It’s a mistake, especially during a physical activity like running,” he says. “Make sure you have a water bottle handy as your summer progresses, and remember, we’re still losing fluids and metabolites from our sweat in the cold.”
To make hydrating a little easier, aim to make it a habit by taking mindful sips of water throughout the day. A cup of coffee before, a cup after, etc.
Grab some lip moisturizer
“It’s a small thing but can make a difference during a long run in the cold,” says Howell. It’s the proverbial “stone in the shoe” because these elements can wreak havoc on your lips during a run, leading to chapping, cracking and bleeding. Tip: Lip balm will make a great stocking stuffer for the runner in your life this year.
Do not wear cotton
As comfortable as cotton is, it can be dangerous when used as a base layer in low temperatures because it doesn’t wick sweat properly, keeping you wet and cooling and increasing your chances of hypothermia. Instead, “opting for a moisture-wicking base layer that retains heat and wicks sweat away from your body is important,” says Howell.
Continuing to exercise throughout the winter is important not only for physical health, but also for mental health. Following these important steps before, during and after your run will keep your body active all winter long.
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