Winter Run | Tips for Running in the Cold
https://www.runnersworld.com/training/a20825038/10-tips-to-make-winter-running-less-miserable/
1. Run Toward a Reward 1. Run Toward a RewardLuring yourself out the door with the promise of a reward at the end—whether it be a catch-up with a friend or brunch—works well to get you . “Set a date to meet someone for a run,” says Jean M., a Runner’s World reader in Colorado. “There’s no wimping out when someone is waiting.” Usually in January and February, the Running Room in Edmonton, Alberta, hosts the , which attracts 3,500 runners in 14 cities across Canada—even at temps as low as -40 degrees Fahrenheit. “There’s a big, free brunch afterward,” says John Stanton, the founder. “People will do anything for omelets and pancakes.” Doing a winter run solo? “Tell yourself that you can go back inside after five minutes if it’s really bad,” says Patti Finke, author of . “Usually, you stay out there.”2. Wear the Right Shoes 2. Wear the Right ShoesTo keep warmth in and slush out, run in shoes that have the least amount of mesh. If you have shoes with uppers, all the better, says Mark Grandonico, former president of the Maine Track Club in Portland. Wear that wick away wetness but keep your feet warm. One of our favorites: the non-itchy .3. Dress Like It’s Warmer 3. Dress Like It’s WarmerYou want to be warm without so much you get a chill. “The rule of thumb is to dress as if it is 10 to 20 degrees warmer [than it is],” says Grandonico. “You should be slightly cool when you start.” Think: to wick sweat with zippers at the neck and underarm area to vent air as you heat up. The more you , the more you’ll learn your own preferences. You can use our handy tool to help you decide what to slip into, depending on the temperature outside. Related Story4. Stay Safe With More Lights 4. Stay Safe With More LightsWith limited daylight, chances are you’ll be , plus snowbanks on plowed streets make you even harder to see. To stay safe, wear , fluorescent gear, and don’t be shy about so people can see you from afar. Adam Feerst, a coach and trail race director in Denver, recommends using a headlamp or carrying a flashlight—not only will this help you see where you’re going, but then other people can see you.5. Warm Up Prerun 5. Warm Up PrerunMove around inside enough to get the blood flowing without breaking a sweat. Run up and down your stairs, use a , or do a few sun salutations. “The cold doesn’t feel so cold when you’re warm,” adds Laura Salmon of Akron, Ohio. If you’re meeting a group of , don’t stand around in the cold chatting before you run. “We sit in our cars,” says Feerst, “waiting for one person to get out before we all get out.” Related Story6. Outsmart the Wind 6. Outsmart the WindStart your winter run by heading into the wind and finish with it at your back, so the breeze doesn’t blast you after you’ve broken a sweat. To avoid a long, biting slog, try breaking it up: for about 10 minutes, turn around to run with the wind at your back for five minutes, and repeat. You can seek out man-made wind shields, too. Keep in mind: Exposed skin is especially vulnerable to chilly gusts. If wind’s in the forecast, consider slathering up with , , or opting for a full while you’re out there checking off miles.7. Be Flexible With Pace and Mileage 7. Be Flexible With Pace and Mileage“Winter running is more about maintenance miles than ,” says Feerst. In very cold weather, look for “inversions,” places that are elevated and where the air will be warmer. “Even 300 feet up, the air can be 20 degrees warmer, which makes a big difference,” says Steve Bainbridge, former trails liaison for the Fairbanks, , the northernmost running club in the United States. Related Story Bainbridge’s coldest run took place in minus 50-degree weather. “My eyelashes were freezing together,” he says. If you can’t run in the middle of the day when the temperatures are warmest, run twice a day, says Stanton, three miles in the morning and three miles in the evening: “That’s better than doing where you might get very cold toward the end.”8. Change Quickly Postrun 8. Change Quickly PostrunYour core body temperature drops as soon as you . To avoid a lingering case of the chills, change your clothes—head to toe—as soon as you can. Women need to get out of damp quickly. Put a warm, over wet hair. And drink something hot—a steamy beverage is great, but a hearty soup does double duty by your protein, carbs, and sodium stores while also warming you up. “We go to a coffee shop after our runs and use the bathroom to change,” says Grandonico. “Then we all relax with coffee and bagels.” Driving to a run? Bring a thermos of green tea or hot chocolate in your car to savor afterward.9. Run Well in Rain 9. Run Well in Rain Runners in Mobile, Alabama, one of the wettest cities in the United States are always . “In my car, at all times, I have a spare pair of sneakers, a running outfit, and three beach towels,” says Allyson Lamey, a member of the . “When it’s raining, I slip my feet into plastic baggies, then put on my,” says Darryl Dalcerri of Lompoc, California. “The baggies keep my feet dry even when I run through puddles.” If you have to dry shoes overnight, crumple up newspaper and cram it tightly into your shoes, with the insoles removed. The newspaper soaks up the moisture.10. Race Someplace Warm 10. Race Someplace WarmHaving a to aim for is great for keeping you motivated to train through the fall and straight through winter. Even better motivation? Knowing race day will be free from snow and ice. Southern summers can be brutal for runners, but during the winter, temperatures are moderate enough to go after a —which is part of the reason Florida offers many marathons in the colder months. Related Story This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io Advertisement - Continue Reading Below
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