Running outdoors in the winter compared to summer is a whole different ballgame. Precautions need to be taken, a new wardrobe to be purchased, and so much more to keep in mind when hitting the trails in 10-degree weather. We took it upon ourselves to give you a head start with winter training by putting together a few tips to keep you running all winter long.
Dress for the Temperature
Dressing for the weather is hard enough but add running to the situation and it can be difficult to calculate how warm you will get half way through your run. The rule of thumb is to dress for 15 to 20 degrees warmer than the actual temperature, allowing your body temperature to increase but also reduce the risk of overheating and producing excess sweat. Start by wearing a base layer of wicking clothes, these will keep your sweat off your skin and keep you dry. As temperatures decrease, start adding a layer of microfleece or polyester fleece. Just remember if you step outside and you feel warm, take off a layer.
Running in the winter has the potential to become unsafe due to the extreme cold and risk of injury with ice and snow. To avoid running at the coldest point of the day try and choose a time when the sun is shining, helping you stay a bit warmer than running when the sun is rising, or setting. Also, pay attention to what the weather is telling you. If you notice an increase in ice, head indoors to the treadmill, it’s not worth the risk of injury. Planning ahead can keep you safe and running throughout the winter.
As the temperature drops, it becomes more and more important to properly warm-up to reduce the risk of injury. Warming up in the cold weather will take a little extra time. Walk briskly for about five to 10 minutes before starting to run. Once you start running it may even take 10 to 15 more minutes for your muscles to warm-up, so start at a slower pace to ensure the safety of your muscles. It’s always important to warm up before a run but don’t leave this step out once the winter sets in.
As you hit the trails this winter don’t forget these tips. They could be the difference between nursing an injury after slipping on some ice or training all winter long. If you are training based on weight-management goals, try adding a supplement with Meratrim® to your diet. This may help people reach their weight-management goals in as little as two weeks. Try adding Meratrim® to your regimen this winter!