Don’t Give Up Running In Winter: Seven Keys To Running Even In Cold Months
Running and jogging in winter is not possible? It’s possible, says running expert Volker Haußmann. He gives tips for running in winter. This is a perfect balance, especially in this winter season.
Running In The Winter For Beginners
Forecast temperatures won’t feel the same when you’re moving.
They ask us: I started running during the summer, so I just needed shorts and a shirt. Now, with the temperatures dropping, what clothes do I need to run comfortably during the winter?
For many people, the colder temperatures are a very welcome relief after an extremely hot summer. But of course, lower temperatures mean dressing differently.
When you’re dressing for cold temperatures, remember that once in motion, your body will heat up quickly, becoming too hot if you wrap it too much. The reverse is also true: once you stop running, you’ll get cold really fast, so be prepared to remove your wet clothes immediately after finishing your run. It’s always wise to bring a change of dry clothes to put on as soon as you finish your run, or take a hot bath if possible.
To start, here are some basic suggestions for winter equipment:
Lycra or running pants.
Long sleeve compression shirt as a base layer (depending on the winter temperatures in your area, you may need to invest in both medium weight and a heavier one).
- Gloves for running.
- Headbands that also cover your ears.
- Cap with visor.
- Windproof jacket.
Running socks, made with a fabric capable of retaining heat or mixed with wool.
Dressing in layers is the key to running comfortably during winter. Layers allow you to stay warm at the start of a run, and then you can easily remove them as you warm up. Just tie the unnecessary layers around your waist and keep running once you’re hot. Also, you could do a circuit lap and thus leave them in a safe place, like your car. Remember to put the base coat on the bottom so that when you are taking them off, the correct layer is always underneath.
Here’s my informal guide to dressing for a run in cold weather:
Before going for a run in winter, the route must be well prepared, selecting the route before leaving home and taking into account the best options according to the distance and the different routes.
How To Dress
Clothing is one of the most important aspects to take into account before running in winter and it is important to wear winter clothing that is designed to withstand low temperatures, water and, above all, we must seek some comfort to carry out the activity.
It is not advisable to use clothes made of cotton and fabrics that retain perspiration, for outings in winter it is better to use polyester. You should dress in several layers, starting with breathable underwear followed by garments that protect the body from cold, water and keep it warm at all times. We recommend that you read this article about the three-layer system.
Among the items are face protectors (neck sleeves) and waterproof jackets. Leg warmers and cuffs are recommended as they protect the body from low temperatures and in the case of leg warmers, they help prevent muscle tears and poor blood circulation. On rainy days you can use plastic visors that protect the face from the water.
Footwear: a fundamental aspect in the world of running, without the right footwear you can’t get anywhere in the cold winter. Internationally recognized brands such as Spiuk, Giro, Northwave, etc., offer many alternatives to runners for winter, offering durable and comfortable footwear, as well as resistance to water and low temperatures, ideal for keeping feet dry and safe when running. in winter.
When Going For A Run
Before starting a route, a proper warm-up must be carried out, this prepares the body for the practice and increases body temperature and muscle heat. Warm-up exercises ensure runners greater flexibility and better coordination of movements, allowing the muscles to work in harmony from the start of the race. If the temperature is very low, it is advisable to carry out the warm-up exercises in closed places, where the low temperatures do not affect the body heat, but which are not hot so as not to suffer from the change in temperature when going outside.
Not only the heat dehydrates, but the cold can also dry out the throat and accelerate the dehydration of the body, and therefore it is essential to carry energy drinks or water during the race, which should be drunk in small quantities throughout the route to avoid dehydration.
Eating nuts and energy bars is the most recommended during the race since carbohydrates and sugars will be quickly consumed by muscle and brain cells in order to combat the cold and give energy to the body.
On a regular basis, it is advisable to maintain a healthy diet that favors the production of caloric energy.
Additional Security Features
An element of safety when running in winter is clothing with strong, reflective colors that can be seen from afar, as fog and darkness can cause visibility problems. This can be vital if we are going to carry out our practice in urban or semi-urban environments. Abroad, no runner is exempt from accidents and it is important to inform a family member or friend of the start, as well as the route to follow. It is important to carry identification documents protected with airtight bags and a cell phone with a fully charged battery, so if you have an accident, you will have the possibility of calling emergencies.
If possible, go for a run in the company of other people, especially in lonely places and long distances, so that you will have a helping hand in case of inconvenience.
If you run in places of vehicle traffic, you should take into account the pollution levels and do not go out for a run if the authorities warn of high levels of pollution (something that unfortunately is increasingly current), in these places it is more favorable to run first thing in the morning than in the afternoon when traffic increases.
At the end of running in winter, it is advisable to do stretching and muscle strengthening exercises to slow down the rate at which the body temperature drops as it can be dangerous for the body if it drops too fast. These stretching exercises will help the thermal balance avoiding hypothermia by rapidly lowering the body temperature.
By taking the proper measures before running in winter, you can ensure safe practice. The most important thing is the footwear, which must be specially designed for running in winter, with a resistant sole and a design resistant to water and low temperatures.
Running In Cold Weather: The Definitive Guide To Knowing What To Wear And Keep Training In Winter
In places where there is intense cold, running lovers do not find obstacles to going out for a daily run, but in these climates taking care of the body requires some special measures to advance in the issues of training and physical movement.
For all those runners who are preparing for winter, here are 10 tips for warming up, clothing, eating, among others, so that they can run and enjoy running on cold days.
1. Don’t forget the pre-workout warm-up
Warm up for 10 to 15 minutes indoors if the temperature is below 5º. So when you go out for a run, your body temperature will be high and your muscles will be in optimal conditions for the activity.
2. Consume more calories
It is important that you follow a diet that favors the production of calorific energy, increasing the intake of carbohydrates and proteins to compensate for the calories that are used to maintain body temperature.
3. Take care of hydration
In low temperatures, the feeling of dehydration decreases and you will wear more clothes to protect yourself from low temperatures, so you should be careful to consume water regularly to avoid dehydration.
4. Take care of your airways
The body does not respond well to cold and the respiratory tract can be especially affected by low temperatures. Many runners decide to wear high-necked jumpsuits or clothing that allows them to cover the area of the mouth and nose to reduce the entry of cold air.
5. Wear gloves to cover your hands
Pay close attention to protecting your hands from the cold since they are the only part that does not get warm when running if you do not cover them, since blood circulation is focused on the rest of the muscles.
6. Dress yourself by calculating a few degrees Celsius too much
It’s easy to wear more clothes than necessary in the cold. However, keep in mind that running will increase your body temperature. Dress with that in mind to avoid sweating too much and overheating your body.
7. Wear several layers of clothing
It is preferable to use several not-so-thick pieces of clothing rather than a single thick press. This, in addition to allowing better ventilation and heat dissipation, will give you the option of being able to remove a garment if you feel hot.
8. Wear light and reflective clothing
During winter it dawns later and darkens earlier. If you cannot modify your training schedules for daylight hours, try to wear light and reflective clothing that allows you to stand out and make yourself visible to drivers.
9. Use petroleum jelly on your face and ears
This will protect your skin from being “cut” by the wind and cold.
10. At the end of the session, do not forget to stretch your muscles
Do your usual stretching indoors so that you can take care that your body temperature does not drop sharply and you injure yourself. If you don’t have a covered place nearby to do it, keep running until you get to one where you can do the stretch.
What To Wear Running In 10-Degree Weather
When dressing to run in the cold, the general rule of thumb is to add 6-10 degrees to the outside temperature to calculate your running temperature. Keep in mind that this number depends on how quickly you warm-up and cool down the pace, and the length of your run. If you are going at a high pace and the thermometer shows that it is 4ºC outside, it will feel like 10 or 15 degrees while you run.
Of course, you must also take into account the wind. If there is 4º, and the thermal sensation is -1ºC, you should calculate about that second temperature. When planning your run on windy and cold days, try to run facing the wind when leaving and have the wind at your back on the return. It’s best to avoid bumping into the wind when you’re wet and sweaty because you’ll get cold really fast.
What to bring for a run according to the temperature
Still, wondering what to wear? Use this quick guide
+ 15ºC: tank tops and shorts
10 / 15ºC: technical shirt with short sleeves and shorts
4 / 10ºC: long-sleeved technical shirt, shorts or tights, gloves (optional), warm headband to cover the ears (optional)
-1 / 4ºC: technical shirt with long sleeves, shorts or tights, gloves, and a headband to cover the ears
-7 / -1ºC: two t-shirts in layers: a long-sleeved technical shirt and a short-sleeved technical shirt or a long-sleeved shirt and jacket, socks, gloves, and a headband or hat to cover the ears
-12 / -7ºC: two t-shirts in layers, leggings, gloves, warm headband or hat, and windbreaker jacket/pants
How Cold Is Too Much To Run Outside?
When temperatures drop below freezing, be sure to pay attention to the weather information and warnings for your city or town. Cold temperatures and dry air can aggravate certain health conditions, so use your common sense to find out if it’s too cold for a run outside and choose to use the treadmill.
TOP 3 TIPS FOR BREATHING WHEN RUNNING IN THE COLD
When temperatures drop, many runners wonder if running in this cold is good for their health. But calm down. If you are in good shape and have no lung problems, you shouldn’t have a problem with outdoor activities in temperatures down to -10ºC. Ge
HOW TO BREATHE WELL WHEN WE RUN IN THE COLD
Basically, a good breathing technique is the same in summer and winter: you should focus on breathing from the stomach and with the nose and mouth, but mainly through the mouth. If you have trouble breathing when it’s cold or want to run in extreme conditions, you have to follow these 3 tips.
1. WEAR A BANDANA OR SCARF
Cold air tends to irritate the bronchial tubes, lungs, and mucous membranes. This can lead to coughing, bronchitis, or asthma symptoms. To combat it, wear a bandana or scarf over your mouth and nose to warm the air you breathe.
2. BREATHE IN THROUGH YOUR NOSE AND OUT THROUGH YOUR MOUTH
You can warm the air you breathe by inhaling it with your nose. The advantage of this method is that the air passes a great distance to reach the lungs. In this way, the nasal passages and windpipe heat, filter, and soften cold air. However, the downside is that you don’t get as much oxygen through your nose as through your mouth. As the intensity of your training increases, you will soon realize that it is not possible to deliver as much oxygen to the body. This can lead to shortness of breath or flatus.
3. AVOID HIGH INTENSITIES
In general, you should avoid high intensities when training, such as intervals or tempo runs when temperatures are very low. Increasing exertion can irritate the airways, making it difficult to breathe. In this case, it is better to do long and easy runs to build a good base of kilometers. With the appropriate sports equipment, you can protect the body from extreme cold, with temperatures down to -20ºC. However, these conditions put a lot of stress on the airway. On days like these, it would be better if you try to train indoors, for example running on a treadmill.
Why Does It Hurt To Breathe Cold Air When You’re Running?
This is a scene that we are all familiar with. It is that first day of the year, really cold, but the temperatures are terrible, although you will not resign yourself to the treadmill. So, you dress for it. You have cold-weather gear; you got it. You go out, you get going, and even though your body is doing well, every time you breathe you send a burning sensation to your lungs. And you keep thinking, why does breathing cold air hurt so much?
Running In Cold Weather Lungs
This is a common question, especially among first-time runners or those who move to cold places. I hear it constantly from patients who come to my Minnesota practice.
The lungs are amazing organs, evolved to heat and humidify inhaled air to body temperature and humidity without damaging tissue. Think of a tree with two main branches that separate from the trunk and then divide into smaller and smaller ones until leaves sprout from them. Turn the tree upside down and make it chest size. Thus, you will have the image of a lung with the trachea as the trunk and the alveoli (air sacs) as the leaves.
This heating and humidification of the air occur rapidly, starting in the mouth and nose and reaching body temperature and 100% humidity before the air reaches the alveoli too deep. As the air enters the alveoli, which are in direct contact with the blood vessels, oxygen is exchanged for carbon dioxide. While the inspired air cools the lung tissue, the expired air provides some heat to the cooled tissues as it leaves the lung.
Cold air is very dry. The burning sensation experienced when breathing cold air is probably due to the combination of heat and the exchange of water that occurs at the beginning of the inspiration of cold, dry air. For most people, this feeling goes away after a few breaths. It is not known to cause damage to a healthy lung, but it can trigger an attack of bronchospasm in someone with asthma. Many people are concerned about the lung tissue freezing in the cold air, but the extensive network of blood flow through the lung tissue seems to prevent that from happening.
The best we can say is that the lungs tolerate extremely cold temperatures without being damaged by the cold. Growing up in northern Minnesota, where -4 degrees wasn’t an unusual temperature, it didn’t stop us from running outside. There are many runners throughout the year in Minnesota and other North American states, not to mention Nordic skiers and ice skaters, who find themselves in very cold conditions. Mother Nature seems to have developed an effective system to withstand cold environments.
If cold air bothers you during exercise, there are a few tricks that can help. You can wear a scarf, balaclava, or face mask to help “warm up” the air before you breathe. I wear a ski mask to keep my face warmer in very cold conditions and to prevent my cheeks from freezing. There are many designs that have materials that help the mouth and nose to preheat the air.
Pros And Cons Of Running In The Cold
When is it considered cold to go for a run? Normally, you can say that you go for a run in the cold when the temperature is below 10 degrees Celsius. Exactly, just when you most want to be at home sitting on the sofa and covered with a blanket.
However, as I have already told you countless times, you should go for a run, even if it’s cold. You can’t let it become an excuse for your laziness. Even if you don’t like the cold, go for a run at least one or two days a week.
The important thing in running is that you do not stop, it is cold or hot. Consistency and regular training are the keys to a good runner. In this article, I am going to tell you about the benefits of going for a run when it’s cold and some tips to do this correctly.
What Are The 5 Benefits Of Running In The Cold?
1. Train and Improve Stamina
Going for a run in cold weather is the ideal time to train and build your endurance as a runner. Why? Well, because when it’s hot it’s more uncomfortable to do long workouts due to high temperatures, fatigue, and sweat. In cold weather, it will cost your body less to maintain a balanced body temperature and it will be much easier for you to run long-distance races.
In addition, when it is cold the terrain can be wet or frosty and it is not advisable to do speed training or series. Without a doubt, it is better to take advantage of the cold to dedicate yourself to increasing the mileage of your outings gradually. It is the best way to improve your stamina and avoid stagnation.
2. Develop and Increase your Strength
Another aspect that you can develop during times of bad weather and low temperatures is strength. There will be days when rain, snow, or extreme cold prevent you from going for a run, but you can do strength training indoors. You can do it both at home and in a specialized sports center, so you will not have excuses not to train either.
As you know, the goal is not to increase muscle mass and volume, as in weightlifting. Rather, it consists of strengthening the muscles and increasing their power by working with weights or doing isometric, plyometric exercises, etc. With this training, you will not only increase your strength, but you will also improve your performance and greatly reduce the risk of injury during the year.
3. Burn More Calories
When it’s cold, your body needs more energy to stay warm. The process is called thermogenesis and it transforms energy into heat, which means more energy consumption. This is confirmed by a study from the University of Utah, published in the NY Times: “The body works harder to keep warm, so the basal metabolic rate (the calories you burn at rest) increases slightly in cold temperatures.”
Another study published in the ‘American Journal of Human Biology’ concludes that up to 34% more calories can be burned by exercising at low temperatures, that is, about 100 more calories every 15 minutes. The experiment was carried out in a real environment by Dr. Cara Ocobock. The same group of men burned fewer calories in spring (3,822), doing the same physical exercise as in winter (4,787 calories).
4. Boost your Immune System
Surely more than one advises you not to go out for a run in the cold, so as not to fall ill. But contrary to what you might think, outdoor training improves your immune system. According to several studies conducted by the Mayo Foundation for Medical Education and Research, training in a cold environment can reduce the chance of getting the flu by up to 30%.
Therefore, moderate physical exercise performed regularly, reduces the risk of suffering an infection, if you compare it with sedentary people. However, you should emphasize the adjective ‘moderate’, as excessive training would create just the opposite effect. According to this study, overtraining could cause an immune drop due to stress on the body.
5. Get out of your comfort zone
Finally, just being able to overcome adversity and get out from under the blanket to go out on the street is already a victory. Stepping out of the comfort zone is about this too. It is about getting out of the routine and taking certain risks to grow as people and, in this case, as athletes. Plus, you know it will be worth it. You will improve your resistance, your strength, your immune system and you will prevent injuries from appearing during the year.
Think that if you want to continue advancing as a runner, there will come a time that you intend to participate in races. Some will be in winter or even in cities colder than yours. It can also suddenly start to rain in the middle of a marathon without you expecting it. What will you do in those cases? Stop? That never, you have to be prepared for everything. Therefore, training in the cold or rain is a challenge that you must accept to progress.
RUNNING WITH WARM WEAR TO SWEAT GOOD OR BAD?
After the end of the year festivities and having eaten without caring excesses, we want to resume training and this is where some make one of the most common mistakes, they want to see results immediately or as quickly as possible, so they fall into some traps that can bring risks to your health.
Many people believe that sweating too much during physical activity helps in weight loss, therefore they consider training in different warm clothes or sauna suits. After a day of physical activity, they step on a bathroom scale and see that they have lost a kilo in a single exercise session, they can feel great, but the results can be deceiving, so you should understand some things about accessories to perspire more during exercise.
Running in sweat clothes doesn’t provide real results, and it can cause serious risks from dehydration. Therefore, the person who trains with light clothing does not lose less weight than the one who does it with a sauna suit, but if they have fewer complications, and in the end, it is the type of exercise carried out that determines this real loss of weight. Therefore the use of light clothing during any physical activity is very important. The sweat with thermals also rapidly depleted its reserves of liquid and decreases its performance without really providing a benefit.
So sweating a lot is bad?
It is not if it is in a natural way. Did you know that drying sweat is not recommended during training? During exercise, blood flow to the skin increases due to increased internal heat production, sweat is responsible for cooling the skin, so sweat is an automatic cooling mechanism in order to regulate body temperature. Therefore it is not bad to sweat, but always with effort and not with elements that cause more heat.
Should I Wear Running underwear?
Before trying to answer this question, I think it is best to explain it. We are not going to analyze whether we should buy special underwear for running (you will know that there are special models in sports stores), but whether it is advisable to wear underwear under the tights or pants that we use when going out for a run. Come on, if you have to wear underpants or panties when going out to play sports.
It is a fairly common theme in the groups I run with and the truth is that, as in so many other things, there is no defined pattern to answer this question. Each one ends up doing what is best for them. The response of each runner to contact with certain garments is totally different. I give you my answer: I hardly ever wear underwear under my running pants. But I think that I am very lucky not to have skin that is sensitive to chafing since I have friends who say they have tried it and it has generated a problem. So the first tip is to test before making any decisions.
Advantages Of Wearing Underwear For Running
Less risk of chafing. If we wear a garment of underwear (as tight as possible) we avoid that the seams of the running pants generate annoying chafing by direct contact with our skin. If you have a tendency to suffer them on the inner thighs, it is highly recommended that you wear leggings, since they generate very little friction against that part of the leg.
More coat. Why not say it, in winter the extra warmth that an extra garment offers us when we go out for a run is appreciated.
More support. Especially in the case of men, who do not better support certain parts of the body that can give us some discomfort if they move too much.
More hygiene.Although we are very scrupulous about cleaning running clothing, having an undergarment between our skin and running pants or tights is extra protection, which is more important in the case of women.
More coverage. Certain running garments, such as certain tights or very short pants, are made to adapt to the shapes of the body, or they are made with translucent fabrics that can show us an area that we do not want to show. A piece of underwear will give us the peace of mind that we are not showing more than necessary.
Advantages of not wearing underwear to run
Less risk of chafing. It seems like a contradiction, as I have also pointed this out as an advantage. Wearing inappropriate or worn underwear can cause more friction between our skin and clothes, which increases the risk of chafing. As I said above, everything will depend on the tolerance of each one and, of course, the type of pants and underwear chosen.
Less accumulation of sweat. Running pants and leggings are made of fabrics and construction that promote perspiration, which is generally not the case with underwear. A cotton underwear garment, for example, involves concentrating the sweat that we are generating in the area, which we will hardly eliminate.
Fewer clothes in the washing machine. It seems like a trifle, but when you have to run 2-3 washing machines a week with just running clothes, lightening the contents is no small thing. In addition, you will wear those clothes less and ultimately, you will spend less money.
From what I have been able to speak with friends, it is usually normal for women to prefer to wear underwear and in men, there is some division of opinions. But as always, it is best to try it for yourself, without being influenced by trends, advice, or experiences of others.
How Do I Dress For Running In Winter?
The difference between enjoying running as much as you can in winter and stop running outdoors during the winter season may be in knowing how you have to dress or what you should wear to practice this sport while the cold lasts.
Therefore, if you want to know what is best and what are the errors that make you tremble at the possibility of having to go running outside in the cold, do not miss this article.
On cold days, use the layering system to go for a run
When temperatures are low, you can stay at home comfortably or overcome your laziness and go for a run, but in this second case, you may be tempted to bundle up too much so as not to stop practicing this sport outdoors. If you make this mistake, you will probably feel very warm when you go outside, but when you start running, your body will start to warm up little by little to the point that you can even feel a little overwhelmed.
In order to better adapt to this change in temperature, the best option is to wear a technical layering system that helps you eliminate sweat and allows you to be comfortable when running even in the coldest temperatures.
Although the outside temperature is 10º, you must take into account the weather, temperature, rain, and wind conditions before leaving the house, so dressing in layers will be your best option.
The layer system that you will need during the winter requires 2 or 3 layers of technical clothing that have ClimaCool technology, which will help you maintain body temperature, and Dry-Fit, which will make them resistant to water and breathable at the same time. . This type of fabric will allow you to trap heat inside your body and isolate it from the cold, but they should not be too thick nor do you have to feel that they are too heavy. Avoid cotton at all times, since when you start running, sweat will stay on this fabric and could make you feel cold and uncomfortable.
The first layer would be the base, and perhaps it is the most important because it will be the one that is in contact with your skin. Therefore, it is preferable that it be synthetic so that it can remove moisture from the body. You have a wide variety of tops and pants to choose from.
The second layer would be insulation, although depending on how cold it is and your personal tolerance to low temperatures, its use is not mandatory. This layer will allow you more insulation, although it must be made of some fabric that allows you to continue eliminating moisture. For this reason, fleece or wool can be ideal, although sometimes, just putting on a long-sleeved shirt is enough.
The last layer that you put on the trunk should have a zipper towards the neck to be able to raise or lower it depending on the temperature you reach or the wind that it makes, and it is also recommended that they have a ventilation area under the arms, among others features. Remember that this layer is going to be your last line of defense against the weather, and it has to protect you from rain, wind, and even snow. You can look for a top layer that is wind and water-resistant, so the recommended fabrics are ClimaFit, Gore-Tex, Nylon Supplex, Microsuplex, and Windstopper.
You may feel a bit cold during the first moments of running, especially before your body warms up, but as you warm up, the layers will take effect, so if you feel too hot, You can take one of them off and tie it around your waist to keep running.
Do You know The Running Temperature Rule?
To know what is the most appropriate way to dress and better determine what clothes you need both in autumn and winter, you can use the so-called running formula, which can help you compensate for the increase in your body temperature while you are running.
This rule consists of adding between 10 and 20 degrees to the temperature outside to calculate the temperature at which you are going to run, taking into account some factors such as the weight and size of your body, the pace you are going to carry in your career and the distance you are going to travel.
According to this theory or rule, if what you are going to do is a short run, at a gentle pace or you have little body mass, the idea is that you add between 10 and 15 degrees to the temperature. On the other hand, if you are going to do a longer run, you are going to run fast or you have a lot of body mass, you can add between 15 and 20 °.
It is also good that you consider aspects such as the wind since if there is wind present, it is better that you see what the thermal sensation is and add to that number between 10 and 20 degrees.
So what clothes should I wear depending on the temperature?
According to the rule of which I have spoken, you can calculate the temperature that you will have when running and thus you will have an orientation of the clothes that you should wear to feel as comfortable as possible. Therefore, here are several examples that you can adapt according to your rhythm and your resistance to cold:
If the temperature is between 10 and 12 ° C, you will feel like it is 20 when running, and in that case, you can wear running tights or shorts with a special long-sleeved shirt over the first layer. As the last layer, you can wear a light jacket that you can tie around your waist if you need to take it off.
If it is 5 ° C externally, you will feel at least 15 ° C when running, so the tights can be a good choice, in addition to a special long-sleeved shirt over the first layer. The third layer should be windproof and waterproof preferably.
If the temperature is around 0 ° C or even lower, you will feel around 10 ° C when running, so you should wear compression stockings in addition to technical fabric pants for the legs. For the top, in addition to a long-sleeved shirt as the first layer, a fleece shirt and a jacket with a windproof and water-repellent function are convenient for you. You should also wear gloves and a hat to protect your hands and head.
How do I have to warm each part of my body in winter when going for a run?
You can take this guide into account to shelter each part of your body in the most correct way:
Head: to avoid the loss of body heat through the head, it is best to wear a hat, which will also prevent sweat from entering your eyes. It is better if it is thermal because it will get less damp and isolate you more from the wind and cold, although nothing happens if it is made of another fabric such as a synthetic one. You can also opt for a sports brief, since you can use it as a hat if sweat bothers you and it will protect your throat, especially at the beginning of running. As the air is colder and drier in winter, your nostrils can become dry and your airways can also narrow, so you can choose to wear a ski mask, although it is not too comfortable for running.
If you do not like the hat, it will be almost essential that you wear earmuffs or a wide headband to protect them from the cold, since they tend to suffer a lot.
Hands: extremities such as feet and hands are very prone to freezing since they are very cold, so it is advisable to run with gloves, even if they are thin, especially at the beginning of training, and once you have warmed up you can take them off if you want.
Feet: it is best to use thermal socks since although there are those who prefer to wear a double sock, even if it is thin, there is always a greater risk of preventing the blood from flowing correctly and suffering from blisters. As for the shoes, make sure they have good insulation as well as a good grip in case the ground is slippery due to moisture or ice.
Legs: avoid the temptation to cover them too much, since although in the first minutes they may feel numb and cold, once you start running, the simple movement will warm them up. A very good option is to use short tights above the knees and on top of them, wear shorts if you want. And if it is too cold, you can choose to wear long leggings, since, in addition to retaining body heat, they will help you prevent your legs from getting cold if it is windy when they start to sweat. But remember that even if it is quite cold, it is not advisable to wear more than one layer on your legs, as they can sweat too much, even more than in summer, and cause dehydration.
Trunk: It is another delicate part of your body when you run since while the legs and arms are constantly moving, the trunk remains immobile. The most appropriate thing, in this case, is to use a thermal shirt, preferably long-sleeved, and that fits well to your body to prevent the heat that you generate from escaping. It can also be short-sleeved, depending on how cold you feel, whether or not you use it in a competition or the distance, because as your arms move constantly as you begin to move them, they will warm up. Above this first layer, you have several options since you can use a technical shirt if you are not too cold, which can be long-sleeved or short-sleeved. As a second option, you can put on a thin sweatshirt preferably with a zip to be able to open it once you have warmed up if you see it necessary. And as a third option, you can put on a windbreaker jacket in case it is airy as it will isolate you more.
Don’t look for excuses and stand up to the cold!
Now that you know the best way to dress for a run in cold weather, there is no point in looking for excuses not to go for a run and stay home. You’ll see that with the right clothes and following our recommendations for running in the cold, it won’t cost you so much to go for a run and stay in shape. Do not wait more!
What Is The Right Clothing For Running?
When we start running there is a question common to all novices, what is the right clothing for running? It is usual that at the beginning we do not have all the correct clothing, but little by little we are adapting the wardrobe. we will review today what are the basic garments that you will need to do running.
Tips for choosing sportswear for running
Knowing which is the right clothing for running is essential for several reasons. First of all, for health. Wearing the wrong shoes will lead to injuries that will keep you away from the race tracks for a long time. T-shirts or pants that are not made for running also cause uncomfortable chafing.
To run in summer it is advisable to wear clothes with the smallest possible contact surface, while in winter you have to protect yourself very well from the cold.
Second, proper clothing will give you better performance. Sportswear is made with lightweight fabrics and designed for the movements you will do during the activity. If you wear the typical cotton t-shirts, more sweat will accumulate and you will be uncomfortable doing your routine. And if in winter you lack gloves and earmuffs, the feeling of cold will be greater.
You don’t have to look professional the first day you go for a run or start playing sports. Having some basic implements is enough and little by little you will realize what you need and what is the most appropriate clothing.
Take the advice of runners who have more experience than you. At some point, they were newbies too and will know what you need. In specialized stores, they will also give you some advice and tell you what clothes you need. There are many brands and models of technical clothing, but you don’t need to buy the most expensive on the market. You will find cheap sportswear for running that will serve you for your routines.
What we do recommend is that from the beginning you invest in a good pair of sports shoes. Find ones that fit your foot type and the terrain where you’ve chosen to run. It is not the same, riding on asphalt as on uneven terrain, where you will need shoes with greater grip.
In this post, we will detail the basic clothing that every runner needs and what you should take into account when choosing your clothes.
What is the right clothing for running?
We start with footwear as it is a basic element when it comes to running. Any sports shoe will not work for you to run, you will need appropriate shoes for this purpose. It is best to advise you in a specialized store to buy the most appropriate ones.
Choose running shoes that suit your needs. This includes the type of footprint you have, your body weight, the type of terrain you are running on, and the number of miles. Make sure they have adequate support and cushioning to avoid injury.
Even if at the beginning you are going to run a few kilometers, you have to protect your feet. Have at least two pairs of sneakers to rotate. If you have a used pair of shoes and want to use them to start, it may not be the most suitable option. The positive is that they are already molded to your feet, but if you have used them a lot, they may have lost properties and, instead of helping you, they can cause injuries.
Take into account that the greater the weight, you will need more cushioning in the soles. Thinner soles are used competitively.
The main characteristic of technical shirts is that they are breathable and light. They are synthetic fiber shirts that help you to be more comfortable during exercise. The most common materials are polyester and elastane.
There are different types of shirts, it will depend on your tastes and the climate in which you are going to run which one is the best for you.
You will find them sleeveless, with short or long sleeves. The higher the temperature where you run, is better to reduce the length of the sleeves is. Also, there are loose and tight shirts. The tight ones are more recommended for cold climates.
If you are starting to run and you are not going to do many kilometers yet, you can use that cotton shirt that you like so much. But these accumulate more sweat than synthetic fibers, so it will not be very comfortable. As you get better you will realize that it is necessary to switch to another material.
Pants and tights
Like t-shirts, pants should be comfortable and facilitate body movement while running. You will also need them to be breathable so that the friction does not bother or cause irritation to the skin.
There are short and long ones, the latter are more recommended for cold climates. Another option is the tights, which you will also find in different lengths. As they are tight, they prevent friction.
In this case, the most suitable pants will also depend on your preferences and the temperature at which you are going to run.
Underwear and socks
Let’s start with the socks that are common to men and women. Buy special socks for running, these will protect your feet and prevent friction with the shoe from causing discomfort.
These socks are made of lightweight, breathable fabrics to keep feet dry and ventilated. If you are going to use them with mountain shoes, they should be a little thicker.
For women, it is important to have a sports bra to support the chest well and give support to the back. Of the rest, the characteristics are similar to those of t-shirts: they have to be breathable and allow movement of the body.
Similarly, men should opt for light, comfortable garments. They also have the possibility of wearing pants that include underwear, it is much more comfortable.
The underwear to run should not be the same that you use every day. You will need to be more comfortable and, in addition, you will avoid unnecessary wear of intimate garments.
Jackets and windbreakersclothes_for_running_in_winter
The jackets and windbreakers are necessary to run in cold climates. They must also be light and their main function is to protect from air, cold, and rain. Some include hoods. When shopping for these items, choose to have a front zip so you can conveniently open and close them while running.
Accessories and complements
Ideally, limit the number of accessories you wear when running so that you are comfortable. Having a lot of things on top can hinder your movements, but here is a list of elements that will be useful in your running hours:
Wristbands and headbands. Both fulfill the function of absorbing sweat. The bands will prevent sweat from falling on your face and if this happens, use the wristbands to dry it. There are also bands with the sole function of holding long hair.
Glasses and caps. They are ideal for those who have to run in the sun to protect their eyes and facial skin. Glasses should be sporty and fit to prevent slipping and falling.
Clock. Use a stopwatch to keep track of time and measure your progress. There are also some that measure heart rate and have built-in GPS.
Waist packs. If you have to carry your keys, money or your mobile, buying a fanny pack will be very useful. There are special ones for running, so you will be comfortable and move easily.
Bracelets. They are used to carry the mobile phone or the music player while you run.
Gloves. A pair of lycra gloves will protect your hands when running in the winter.
Tubular scarves. They are cylinder-shaped scarves that you can use to protect your neck, nose, and mouth in the cold.
How to dress for running in cold weather
When you run at low temperatures you have to wear clothing that allows you to maintain body temperature so as not to put your health or your performance at risk. Novice athletes make the mistake of running with few or inappropriate clothing or wearing a lot of clothing at once.
Neither situation is good. In the first case, you will lose a lot of heat and in the other, you will sweat too much.
The clothes suitable for running in winter protect the torso and other sensitive areas such as the hands and ears to maintain proper temperature.
Also, use clothing with easily accessible pockets to store gloves and other accessories if necessary.
We hope these tips for choosing running clothing help you improve your performance and progress in your workouts. Remember that you must give your garments the proper care so that they last longer.
You already know what is the right clothing for running. If you think we have missed one, leave us a comment.
What To Wear Running In The Cold Weather Chart
In places where there is intense cold, running lovers do not find obstacles to going out for a daily run, but in these climates taking care of the body requires some special measures to advance in the issues of training and physical movement.
For all those runners who are preparing for winter, here are 10 tips for warming up, clothing, eating, among others, so that they can run and enjoy running on cold days.
9 Tips For Running In Winter: There Is No Low Season
When the cold season arrives, many runners stay inside to hibernate and wait for milder temperatures to arrive. However, with the right mindset, the right gear, and the necessary advice, you can come out of this winter with flying colors, and take advantage of those who chose not to.
Running in winter can be tough. When the cold strikes, it becomes difficult to leave the heat of the home, put on layer after layer of clothing, and go out into the open. But next time you think about not going for a run because it’s too cold, remember this:
1. Bridge covers
Most often, running in winter requires you to equip yourself with several protective layers. Depending on the temperature and heat you have while running, a common layer system comprises a thermal or compression base layer, a middle layer of lighter materials (standard long-sleeved running t-shirts and pants), and a more outer shell. thick and adjustable (like a hooded zip-up running jacket).
2. Warm-up (correctly)
If you face the cold with a negative attitude wanting to finish as soon as possible, the experience will surely disappoint you. But if you take a few minutes to visualize your intentions for the session, your attention will shift from the weather to your goals.
Do a simple warm-up indoors with all your layers on, and then do some heart-rate exercises outside to make sure your body adjusts to the temperature before heading out for a run.
3. Plan your route with knowledge.
It’s easy to plan your run in advance with Google Maps and weather apps. Check beforehand when the best weather conditions will be, and walk the routes that offer the most protection, or – depending on the proximity – head to trails that offer some kind of natural protection.
4. Run based on effort, not pace
It can be tempting to pick up your pace early on in a sprint. But if your goal is to run a longer distance, if you try too hard you may tire yourself out in the first few kilometers. Run at your usual pace, especially if you wear a kit that regulates the temperature. This can help prevent injury and give the body time to adjust to cold conditions.
5. Be flexible with your training schedule
There is nothing better than finding an exercise routine that suits your lifestyle. But some flexibility is a must when training in unpredictable weather stations.
6. Mix styles: Run outdoors and indoors
If the cold weather is too much for you, but you want to maintain your fitness levels, you can use the treadmill during the winter to stay in shape. If you have access to a heated pool, aqua running is another way to add a varied training routine that breaks the monotony of the treadmill.
7. Run with the right gear
Now that we’ve established the ideal number of layers, the next critical step is to find a shoe that works for you. As with the equipment, your running shoes have to be resistant to inclement weather and adapt to all conditions. The most important feature of winter running shoes is their impermeability, as running in rain and snow can quickly soak through a shoe and cool your feet. The grip is the other main feature to look for in winter running shoes, to stay in control when the weather turns wild.
8. Cooldown only after changing your running clothes.
You should avoid staying in wet clothing after you return from running. Get into the shower immediately and do some recovery stretches under the hot water. Another trick is to have a hot drink. After a long run in the cold you may not feel like the typical post-race shake, we recommend looking for a good protein hot chocolate recipe instead.
9. Safety comes first
One of the most common reasons why people do not run in winter is because they think that if they are cold while running they will get sick. Research shows just the opposite. Staying active during the winter months helps prevent illness.
What can make you sick is not wearing the right clothes for the temperature. That is why it is so important to have the right gear to run properly in winter. In closing, we’ve rounded up some of the most common questions people ask about winter running to encourage you to get out there and give you more essential information to help you tackle your winter training.
Questions And Answers:
Running in cold weather Is it better or worse?
With the right gear, running in cold weather is the same as running in any other weather. The only complication is that breathing can be affected by cold, dry air, so if the outside temperature is below 4 degrees Celsius (39.2 ° F), it is best to cover your mouth with a mask or scarf to create a barrier to keep warm air.
Do you burn more calories in the cold?
A little more calories are burned in the cold, but not many more. This is due to chills, which occur when parts of the body are not sufficiently protected from the cold, but again, it is only a small difference from the calories normally burned when running.
What can I do if the temperature drops drastically in the middle of the race?
If you get stuck in the cold, the most important thing is to find a place away from the wind and not get wet. From there, if you run in dangerous climates, always carry your phone so you can call for help, or at least let someone know where you are going before going for a run in extreme weather.
How cold is too cold to run?
That depends on the person, but with the right gear, and temperature can be suitable for running.
Do I need the same amount of water when I run in the cold?
A little known fact is that when you run in the cold, the air around you is dry (despite all the liquid from the snow). In the cold, you have to drink a lot of water to keep the airways moist.