Running in the winter is a great way to improve your speed and endurance. However, if you are not used to running in the cold, you should take things slowly the first few times. In this article, we will discuss everything you need to know about running in winter
Why you should run in Cold weather
Running in cold weather can help your body's immune system. The cold weather increases the body's basal metabolic rate, which means your body can burn more calories. The colder the air, the more your body needs to work to keep warm. During a run, your body needs to increase its basal metabolic rate by about 7%.
In addition to being beneficial to health, running in cold weather can help you reach your fitness goals. It can also boost your mood. When you run outside, your body will release endorphins and norepinephrine, which moderates your brain's response to stress. These chemicals can help you stay motivated and improve your overall state of well-being. running in cold weather is beneficial for oxygenation and blood flow. Despite the cold, you should always warm up before running and invest in appropriate footwear.
Although it can be tough, running in the cold is not as difficult as most people think. In fact, it can be easier to get out and run in the cold than in the summer.
Why running in winter may not be good for you
Running in the cold can be a challenge for many runners. The cold can cause muscle tightness and even increase the risk of injuries, such as frostbite. In addition, extreme cold can lead to visibility issues and dangerous roads. Winter weather poses a number of challenges for runners, including a higher risk of hypothermia. This dangerous condition affects your body's temperature below 95degrees Fahrenheit and is potentially life threatening. It can affect your heart, lungs, and other vital systems.
Cold weather can also lead to an increased risk of getting a cold or an upper respiratory tract infection. In addition, cold weather can increase your blood pressure, which can increase your risk of a heart attack or stroke. People with heart conditions should be especially careful with cold weather running. Besides these risks, exposure to the cold may also lead to seasonal illnesses. One study found that more than half of marathon runners had experienced an illness while training for a winter marathon.
Running in cold weather can help you burn more calories and keep your metabolism strong
Cold weather may even make you lose fat because it causes your body to shiver. This is a natural reaction and helps your body burn calories, and running in cold weather helps you lower your heart rate. This allows you to burn more calories by working out at an aerobic heart rate, which is between 70 to 80% of your maximum heart rate. In addition, you must acclimate yourself to the weather before you start running in cold weather. For instance, if you are not used to running in cold weather, you should consider doing some treadmill training.
The winter months bring shorter days, which often lead to seasonal affective disorder(SAD). Running outside releases mood-elevating hormones, which can counteract the effects of SAD. It also increases energy levels and reduces feelings of depression (Which we will talk more about next). It has also been shown to boost your metabolism.
Cooler temperature triggers your body to produce brown fat, which is more easily burned as energy than white fat. This fat burns calories and does not store them as easily as white fat, so running in cold weather can help you lose weight. Although running outside in extremely cold temperatures may be exhilarating, it may also pose some risks for certain people. For example, people with cardiovascular disease should exercise with caution when running in cold weather as it can elevate blood pressure.
Running in cold weather has its risks, but it has a lot of benefits as discussed above. It is a great way to get aerobic exercise. Adults need at least 150 minutes of moderate aerobic activity a week, and brisk outdoor running can help you meet this goal. Besides, cool temperatures rev up your metabolism and change your body's composition.
Running is good for anxiety and depression
Studies have shown that running can improve a person's mood and relieve anxiety. In addition, cardiovascular exercise releases chemicals called endorphins, which boost the mood for the rest of the day. It also boosts brain-derived proteins, which are said to improve decision-making, higher thinking and learning.
There are no direct links between exercise and depression, but it's still a good idea for people suffering from depression and anxiety. Regular exercise helps your brain to process stress more efficiently and reduces your risk of relapsing. It also boosts your self-confidence and improves your appearance. Moreover, it increases social interaction and you will spend less time indoor and more time outdoor, even if it is 30 minutes to an hour difference a day, which if you add up can make a huge difference. This will ultimately be good for your mental health too.
In addition, running can combat the effects of Seasonal Affective Disorder (SAD), as mentioned earlier. This condition typically strikes in the late autumn and early winter, and symptoms include low energy, depression, and difficulty in sleeping. By maintaining a consistent exercise program, people who suffer from SAD will feel better about the cold season.
How to Stay Safe and be prepared when Running In Cold Weather
While running in the cold, it's a good idea to bring a cell phone with you to call for help in the event of an emergency. Cell phones often freeze, so it's important to make sure you carry a fully charged battery. Also, let your friends or family know where you're going and when you expect to get back. These people can help you if there's an accident or you're missing.
Runners should also wear a lightweight wind shell, which will help keep them warm. They can also add a vest as a mid-layer because it doesn't restrict arm swing and warms the core.
Running in the extreme cold can be dangerous, especially if you have health issues or are at risk of frostbite, as mentioned above. The key to staying warm in below-freezing temperatures is blocking out the wind and investing in good running gear. it is also recommended to wear double layers and waterproof materials to protect the extremities.
How to dress yourself when running in cold temperatures
It's important to stay safe while running during the cold weather. You need to dress in layers for warmth. It's also important to carry a rain-proof cap and reflective gear. Using reflective gear will ensure that you're visible to other drivers. You should also wear a headlamp or a flashlight. These can help you see clearly if you run through the dark. Reflective wrist bands and ankle bands are also helpful for runners.
You should warm up before you start. Wear a base layer and a middle layer that are warm. On top of that, you should wear a wind-protecting top layer. Moreover, you should also wear hats and gloves to protect your hands and feet from the cold air.
The base layer is the first layer to contact your skin and is crucial for managing moisture. It wicks away sweat to help regulate body temperature. Without it, your skin will not be able to warm up and could even become hypothermic. Cotton wicks moisture well but can make you feel cold. Synthetic blends are another good option and can mop up the sweat. The next layer should be a zip-up or soft-shell running jacket. These layers will keep you warm by wicking away moisture and blocking out the cold wind.
Compression socks are another good option. They will keep your feet dry even in puddles. Another layer you can wear is a sports bra. The Gym People's Longline Sports Bra is similar to a tank top but has a full padded support. It is also weather and sweat-wicking, which will keep you comfortable and dry while running in chilly temperatures.
