Health Advantages:
First of all, there are numerous physical health advantages to exercising, including improved heart and blood vessel health, a higher metabolism, a more favorable body composition, and improved immune function. Frequent exercise can also improve mental health by lowering anxiety and depression and elevating mood.
Indeed, some recent research suggests that exercise outside may offer even more health benefits. These enhancements may also aid in the fight against a variety of seasonal illnesses and seasonal affective disorders in the winter. What can we do, then, to take advantage of these wintertime health advantages?
The Basics of Motivation
Consider your motivations before you start running. A consistent motivator that won’t fade by February is necessary to keep you going when the weather forecast starts with a negative sign. New Year’s resolutions are a great place to start.
Start by using these self-energizing tips if you’re seeking inspiration. Lacing up and consistently taking the first (and subsequent) steps won’t be as difficult once you’ve discovered your motivation. Here are some tips to help make that winter run much more fun and a little bit easier.
Beginning
The two main risks of injury when running in cold weather are frostbite and slick conditions. In light of this, make sure you have the appropriate tools. Think COLD when you’re out in the winter. This is more than just a weather forecast. It is an acronym for the following:
CLEAN: Your clothing and shoes will function better if you keep them clean. Slush and mud on your hands and feet can cause rapid heat loss.
Prevent OVERHEATING: You may believe that wearing a snowsuit is necessary if this is your first time working out in the cold. However, you run the risk of overheating if your clothing is poorly chosen.
LAYERED GARMENTS: You can get the best of both worlds by wearing a breathable jacket that repels wind and water, a light but insulating middle layer, and a fitted, moisture-wicking base layer. Use running gloves, a neck gaiter or scarf, and a toque to keep the areas of your body that are most likely to be exposed warm, such as your hands, neck, and face. For safety, think about running with a backpack or waist bag to hold these things in addition to your phone.
Hold onto your clothes. DRY: Breathable, but clothing that is wind and water resistant will prevent your clothes from getting too wet from perspiration or the weather, which could cause your body to lose heat.
Lastly, realize that what you wear depends on your personal taste. Kurt Downes, co-author of this story, has coached track and field athletes at the local, national, and international (Olympic) levels. He has worked with athletes who can hardly move while wearing so many layers, as well as those who run in shorts and mittens. Try different things until you find what suits you.
Advice for prosperity and security
Be sure your goal is well-defined. Do you want to get more exercise, burn more calories, get some fresh air, or just get your body moving? Make your goal short-term, sweet, and reachable, no matter what it is. As you surpass your running objectives, allow space to scale up and adjust.
Timetable and strategy: Select a time slot that is most convenient for you and reserve it. It is particularly crucial to organize your runs throughout the winter. My good suggestion is to start out slowly and work your way up.
Even if you’re doing well, don’t rush things. Consider your current level of fitness: even though you may have set out to run 10 kilometers, if you are only five kilometers from home and you become exhausted or suffer an ankle twist, the lengthy walk (or hobble) home raises your risk of cold-related injuries like hypothermia and frostbite, and you may also be returning in the dark.
Connect: Spend time in the outdoors. Explore your neighborhood’s streets, a park, a riverbank, or a well-lit, well-traveled trail. Get a running partner, join a running club, download a running app, or make connections with people at work. After your run, meet up locally or choose a hangout location. Make it a social gathering every week.
Weather check: Finally, for those of us who carry cellphones around, make sure your home screen has a reliable weather app. Regularly checking the weather can help prevent injuries from freezing temperatures or slick surfaces.
Prevention of injuries
Pay attention to when you go for runs; if at all possible, schedule them throughout the day. It will boost vitamin D production for healthy bones and a strong immune system, offer a little warmth, and improve mood. Wear bright colors and run in well-lit areas to make yourself apparent to onlookers, especially if you’re running on a road.
Keep your gaze forward: Pay attention to what lies ahead. It’s simple to lose yourself in your thoughts or your favorite music while you’re in the zone, but it’s crucial to assess the terrain in order to avoid a slip, a misstep, or a twisted ankle.
Stride-wise, start by concentrating on finding a rhythm at a certain pace. This will enable you to establish a stride pattern that is just the right length to maintain your pace. When there is ice and snow, you will be more stable if you shorten your stride length (now is not the time to focus on an Olympic-level stride pattern). It’s usually preferable to stop and walk around any ice or snowy areas if you can’t avoid them.
Take a breath and check it. Normal physiological function can frequently be hampered by the effects of cold exposure. In particular, breathing in cold, dry air while exercising can have negative health impacts. This is particularly true for people who are prone to asthma or have weakened respiratory systems.
Hydration: Although it might not seem urgent, it’s crucial to drink plenty of water both before and throughout your workouts. Snow and cold don’t necessarily indicate that the air is moist; in fact, the absence of precipitation in parts of the Arctic makes it a desert. Additionally, your body produces a lot of heat, which is increased during exercise and results in heat loss through perspiration.
There are many other people who are just starting out in winter running, so keep that in mind. On New Year’s Day, runners in North American cities begin their year by taking to the streets to run five- and ten-kilometer distances. This might serve as a fantastic motivation to get your winter workouts started. As you begin, keep in mind that you should prepare to do it carefully.
