How to start running outside in the winter?
Winter can be tough on your motivation to exercise. The cold, dark days make you want nothing more than a hot cup of cocoa and a cozy blanket. But if you’re looking for ways to keep fit, running outside in the winter can actually be stimulating! It requires a bit of extra preparation and some adjustments, but once you master it, there’s no going back. In this complete guide on how to start running outside in the winter, we’ve got all the tips and tricks you need.
Reasons why you should run outside in the winter
Before we dive into all that’s involved with preparing yourself for outdoor runs during colder months remember why it is essential? Here are some reasons:
- You get fresh air
- Endorphins release which help boosts your mood
- Decreases Seasonal Affective Disorder (SAD) chances
- Improves sleep quality
- Gets variation in workout routine
Get ready: Gear up
Rushing out without proper gear could lead not only discomfort also constraints movement when practicing activity as planned – hence buying appropriate outerwear good idea.Stick with us, here know what are important things needed.
Clothing
Get ready to invest/buy garments that retain warmth so comfort stays maintained throughout physical exertion at low temperatures. Following items must-haves: –
- Thermal Tights / Running Leggings##
- Long-sleeve Sports shirt###
- Water-resistant jacket
Footwear & Accessories
Those who might come across slippery snow or ice patches area probably suitable pair shoes required. Also,mittens and headgear(not including hats though sweat-wicking), bright runners’ lights will aid captivating another runner’s attention during darker periods afternoons/ early mornings.
#### Shoes###
Maximize stability ditching/outdated footwear whose soles lack grip induce injuries.Thereto,snow grips soles sold ensuring footing maintained.
#### Accessories
- Mittens
- Headband / Ear Warmers
- Running Lights
Workouts
If one jumping back into fitness, it recommended not exhausting too early/ lose motivation;start with shorter runs or limiting miles covered. Gradually increasing time-length between runs helps reduce soreness prevents exhaustion thereafter results follow accordingly.
Training Plans
To manage consecutive running days combined rest days others creates an effective plan.I would recommend checking out some online training programs/couch-to-5K Apps(targeted to people new running).Yes,it can be tempting doing more-intensive workouts always discipline is key slowly indulging in order maxi nom ylize output from exercises.
Warming up before Runs
Warming-up needs increase done in cold weather since pre-workout muscle tension high therefore creating scenarios lead injuries. Start by around five-minute walking/jogging and proceed with dynamic stretches(x8-10’s gentle repetitions,e.g leg swings,hops)
Add & Add: Bonus tips:-
Stay hydrated/(keeping bottles warm-before mention) this increases immunity aiding performance,
Increase consumption calories/snacks seconds your metabolism working harder igniting heat production within body.
Keep an Eye on the conditions outdoor
Checking ahead forecasts prevent unexpected outcomes inclement weather taking place during routine.Planning which sites engaging jogging ensures less strenuous as smoothly possible (avoid going hills areas snow slippery coverings may cause debacles).
Take care of nutrition/hydration/rest packs needed for exercise performances
Nutrition deals providing necessary fuel effectively complete task(performing heavily loaded physical movement through cold attacks requires energy).
Water bottles need keeping warm(excess frozen water serve no purpose drinking);a few quick sips hydrate immediately.Taking adequate rest crucial(regeneration/recovery),without putting unnecessary hurt upon oneself by over-training.
#### Nutrition
- Complex Carbohydrates
- Vitamins and Minerals
- Hot beverages
Hydration
drink sips every 5-15 mins
warm drinks.
Resting
7-9 hours’ rest at minimum
Safety tips for winter running outside
With the added challenges of winter weather, it’s essential to take some extra precautions before heading out:
-
Always tell someone (neighbor/best friend) about your plans/marathon/jogging route.
-
Invest in good-quality reflective gear to make you more visible during early morning or late evening runs when days are shorter
To sum up, embarking outdoor routine in colder months would involve modifications essentially need preparation.Primarily focus on a concern related to clothing/ footwear. However importantly staying hydrated&fed also takes positions.Finally,I hope just discussing my personal favorite hacks help anyone aspiring making seasonal difference within their fitness routine.Before jumping onto any new workout regime especially heavy-duty ones seeking medical consultation (also taken into account COVID19 pandemic).