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Tips For Running In The Cold

November 23, 2019 / Franki D'Ambrosio

Running is hard in the warm weather - doing it in the cold is even worse. However, it doesn't have to be. Weather has so many effects on the body and can affect you while you are running. Thus, the motions will become more complicated for you to preform. Continue reading for some tips for running in the cold.

Correct Clothing

Tips For Running In The Cold

During the colder months, it is much easier to catch a cold. In order to avoid this, you need to wear the proper garments for the weather and running. This can be a little tricky though. If you dress in too many layers, you are likely to sweat and get a chill. A great running tip is to dress as if it were 10-20 degrees cooler. It is normal to be cold when you first walk out the door. As you continue to run, your body heats up. A good item to have while running outdoors is a pair of thermals. These keep your body warm, but will not make you sweat. You should also avoid wearing shoes with mesh or breathable fabric. If there is snow on the ground, you do not want it to get inside your shoes and make your feet cold. Keep in mind what fabrics you are wearing. Some athletic wear has wick fabrics such as polyester, gore-tex, and spandex. These will soak up and vent your sweat while keeping you dry and warm. Wearing the correct clothing can make your run a little better. If you are cold or uncomfortable while running, you're not going to last long and therefore cut your run short. 

Running With A Buddy

Tips For Running In The Cold

You are always more motivated to go for a run or workout when you can look forward to seeing a friend. You are also less likely to bail because you know they are counting on you. Making a schedule with your friend can keep you on track with your fitness goals because you will be motivating each other to do better. You can even join a running group. These groups are a great way to meet people who share the same passion for running as you and you can even run at different locations. Most groups travel to different parks and scenic locations that make running more enjoyable. If this is not for you, then take your furry friend along for the run. Running is great for the both of you and can even expel some of your fur baby's energy. Running in numbers increases your safety as well. Most likely you are going to run when you get home from work or school, and the sun sets much earlier during these months. You want to be more careful about where you are running. Buddies make running safe and fun! You might even find yourself running for a longer period of time. While you are running, you are conversing, which makes time pass much faster. 

Breathing In The Cold

Tips For Running In The Cold

It is harder to breathe while running in the cold, even if you have excellent lungs. You should focus on breathing from your stomach. Inhale from both your mouth and nose. One of the main garments you should wear to protect your lungs is a scarf. Your bronchial tubes, lungs, and mucous membranes become aggravated by the cold weather. This can cause effects such as bronchitis, coughing, and asthma. Placing the scarf over your nose and mouth will allow you to breathe in warmer air and lower your risk of contracting any of these issues. Another way to breathe better in the cold is to inhale through your nose and exhale through your mouth. This method also warms up the air before it reaches your lungs because it has a further distance to travel than if you were to breathe through your mouth.  The only flaw with this is that, if you increase your running intensity, it will become complicated to breathe solely from your nose and you will need to use your mouth as well. You should not be participating in high intensity runs in the cold temperatures anyway. Combining the colder temperatures with an intense workout can further irritate your lungs. 

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-Franki