Winter running is effective for weight loss by promoting metabolism. In addition, exercising in low temperatures helps change white fat cells, which causes inflammation and insulin resistance, into brown fat cells, which help burn calories. However, the body becomes stiff in winter, and the risk of injury increases, so caution is required.
Rock this look for your winter outdoor runs
Remember to complete your winter running ensemble with a hat and gloves. With shorter days and longer nights, you’ll want to stand out like a beacon. Opt for bright or reflective gear to avoid close encounters with cyclists or fellow runners. After your run, hop into a warm shower to keep those sniffles at bay.
Layering is the best way to keep that body heat locked in when braving the cold for a run. The less skin exposed to Jack Frost, the toastier you’ll feel.
It is recommended to wear polypropylene clothes that wick away sweat or running-specific outerwear and pants. Cotton materials absorb sweat and become damp, making it difficult to control body temperature, so they should be avoided.
Warm up or risk a wipeout: Why pre-run stretches are your winter BFF
In winter, sufficient warm-up exercises are essential before running. Running puts a lot of strain on the feet and joints, and in cold weather, the risk of injury increases as the body stiffens.
Stretch it out more than usual, and consider a five-minute walk to prepare your muscles for action. After your run, don’t skimp on the cool-down stretches to prevent soreness. Try a quad stretch or clasp your hands and bend forward while exhaling—your muscles will love you for it.
Daylight is your running ally in winter
When it comes to winter running, opt for daytime runs. Early mornings and evenings aren’t just colder – they’re also when air pollution like sulfur dioxide spreads. Long-term exposure to this nasty stuff can wreak havoc on your lungs. Stick to dirt or grassy areas for your run to avoid slip-and-slide situations. Skip the run if it’s just snowed or rained. Running with your back to the cold wind is also important to prevent your body temperature from dropping rapidly after sweating.
When to hit pause on outdoor runs
You might want to rethink that outdoor winter run if you’re dealing with high blood pressure or in your golden years. Cold weather can cause your blood vessels to constrict, sending your blood pressure soaring and upping your stroke risk.
Our older runners are more susceptible to injuries thanks to stiffer joints and muscles. For these folks, indoor workouts are the way to go. Even healthy people should consider staying indoors in weather below 14 degrees Fahrenheit and be careful of frostbite.
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