These expert-approved tips will help you avoid falling or injuring yourself while running in cold weather.
Here’s what you’ve got the option to gain from jogging in lower temps.
Cold is actually the ideal weather for running.
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Running outdoors can help you stay active.
It’s free, convenient, and will help you stay active when you’d rather binge-watchBridgerton.
“We tend to move less and eat more in the colder months,” says Holland.
“Runningburns significant caloriesand is therefore a powerful tool in maintaining and even losing weight during winter.”
Running outdoors can boost your mood.
Running in cold weather might keep your metabolism going strong.
Running in cold weather may help you burn more calories.
ICYDK, there are different types of body fat, including white, brown, and shades in between.
White fat is what’s commonly thought of as “unwanted” body fat.
(Here’s more onthe science of building muscle and burning fat.)
“It’s often a quiet, peaceful meditation.”
With fewer people hitting the pavement, your favorite path or trail will likely be less crowded, too.
“Winter is long and getting outdoors is good for the mind,” says Underhill.
“It will make you feel like a warrior.”
Don’t worry about breaking a sweat as long as you start running right away.
“You’ll stay warm enough not to get cold,” says Underhill.
Adjust Your Expectations
Don’t expect every winter run to be your fastest.
“Peripheral blood vessels constrict, joints feel stiffer, and muscles are harder to warm up.”
And keep in mind that your body may take a while to warm up, too.
“It will take longer to settle into your normal pace as your muscles warm up.
“It’s easier torun fastwhen it’s cool than when it’s hot.”
Prepare for Potential Slips
Frigid temperatures and precipitation can make for icy paths and sidewalks.
First, check the treads on your shoes.
If they’re worn down, your running shoes won’t give you the traction you need.
(If you notice any of these signs, you’re probablywearing the wrong sneakers for your workout.)
Second, have a plan.
Think about what would happen if you fell anywhere on your route.
Could you get help?
If not, map out a safer alternative and verify to take your cell phone.
And again, slow down while running in cold weather.
Trying to go your normal pace when it’s icy out pushes your sense of balance.
“The biggest concern with exercising outdoors in the winter is the risk of frostbite,” says Wells.
Cover Your Skin
Winter wind and sun can wreak havoc on your skin.
Fitzgerald recommends covering your face withVaselineor BodyGlide to protect your body’s largest organ while running in cold weather.
Underhill also recommends a product such as Aquaphor to protect your lips.
The sun’s harmful ultraviolet rays that cause skin cancer are still a threat in winter.
“Fully reapply sunscreen every hour when running.”
Play with what works best for you.
For example, you might discover that a lightweightrunning jacketworks better for you than a thicker insulated one.
Choosetechnical fabricslike polyester, nylon, and wool that wick moisture away from your body.
A long-sleeve base layer pairs well with a cold-weather vest.
A windproof jacket is a must too.
“Most runners under-estimate the wind,” says Fitzgerald.
Alter Your Stride
While running in cold weather, adjust your gait on slick surfaces.
Be on the lookout for icy patches, too.
Plan Your Finish
When you stop running, your body temperature plummets.
That’s fine on a hot, summer day, but can lead to chills in cold temps.
“Sweat can cause you to freeze when you stop running,” says Underhill.
Plan to finish your run witha hot shower, change of clothes, and warm beverage right away.
“You canstretch and foam rolllater on,” says Underhill.
“It’s more important to get warm.”
Stay Home When Necessary
When is ittoo coldto go outside?
“I’ve coached runners in Canada, Alaska, and Sweden.
With the right winter running gear, you might run through most conditions,” says Fitzgerald.
“But if it’s less than -20 degrees Fahrenheit, you may want to stay inside.”
