Running in Cold Weather

By Sarah – December 30, 2011

Don’t let cold weather keep you from getting your workout in, follow these tips to have a safe and comfortable running experience this season!

Layer Up – Dress in thin layers of synthetic materials such as polypropylene and nylon (which help keep you dry) as opposed to cotton, which holds in moisture.

Warm your Hands and Feet – Up to 30% of your body heat escapes through your hands and feet, so keeping them warm is important. Gloves can be worn on mild days, but mittens are best for cold days so your fingers can share body heat. A wicking sock liner under polar fleece or wool socks will help keep your feet warm as well.

Don’t Overdress – It may feel pretty cold when you step outside, but you’ll quickly warm up once you start running. The general rule of thumb is to dress as if it’s 20 degrees warmer out.

Cover your Head – If you were wondering where the rest of the heat from your body escapes from, 40% is lost through your head. Wearing a hat or snow cap can keep that heat in so it can be distributed throughout the rest of your body.

Stay Hydrated – Just because it’s cold doesn’t mean you won’t sweat during a run, especially if you’ve layered up. Drink plenty of water to replenish fluids and fight the dry, cold air this time of year.

Don’t Push It – Pulled muscles are a real threat during frigid temperatures, so remember to warm-up, cool down and stretch in addition to not doing a super strenuous workout on extra cold days.

Be Visible – Because it gets darker earlier in the day during winter, it’s especially important to wear bright and reflective clothing when running outside.

If you’re looking for some good winter workout gear, check out AFM’s breakdown of some of this season’s “hottest” items here


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