I have an online friend who loves to run. Sometimes, she don’t run because of the super cold weather in her part of the world. Guess these tips that I got from a magazine will be helpful for her to continue running despite the cold weather.
DON’T DRESS FOR SIBERIA
Wearing layers is important, but don’t overdo it. Dress as though it’s 20 degrees warmer than the actual temperature. Start with a base layer top made of a sweat-wicking fabric like Dri-FIT. (Steer clear of cotton, which traps moisture and draws heat away from your body.) Running tights will usually keep your legs warm, but if drops below 20 degrees, switch to a fleece-lined pair. Add a windproof yet breathable zippered jacket (think nylon). If it’s supercold (below freezing for most, though it depends on your cold tolerance and pace), add a Dri-FIT middle layer. Don’t forget a moisture-wicking hat and pair of gloves. And to make sure you’re seen in winter, wear reflective clothes.
PREP BEFORE YOU STEP
Cold muscles are less flexible, so to prime them, start with a brisk walk or light jog. “This warms your core, increases blood-flow to your muscles, and lubricates your joints,” which will help you move more efficiently and burn more calories. To lessen your risk of pesky pulls and strains, save stretching for post-run, when your muscles are looser. But step inside first – cold air mixed with sweat can give you major chills.
KEEP YOUR STRIDE SLIP-FREE
Don’t be afraid to pound the powder unless it’s icy. (Slick surfaces offer less traction, which ups your chances of slipping.) Snow running is similar to grass or dirt running. The unstable ground adds resistance, making you engage your core and work your body harder. Just be sure to shorten your stride to prevent nasty slips and spills.
Source: Health Magazine
