Is It Safe To Run In Winters?

While many people do like the convenience that comes with running on a treadmill, many people enjoy it the old-fashioned way, they enjoy going out, feeling the fresh air and running to different places, or exploring their same old running path. And running outside does have a lot of effect on you, it can improve your mood and motivate you to do more. You get a breath of fresh air, experience the changing scenery, and feel the crispness on your skin. However, safety is paramount. But many people are opting out of running in this cold weather, while some people believe it is them shying away from the cold weather, there are some things you should keep in mind when you leave to take a run in the winter.

When Running Outside Gets Too Cold

Many experts agree that running outdoors when temperatures dip below 15°F or the windchill falls below 10°F is not recommended. These extreme conditions can pose serious health risks, such as hypothermia and frostbite. It's essential to listen to your body and avoid pushing yourself too hard in such harsh weather. If you're unsure about the weather conditions, it's always better to err on the side of caution and opt for indoor exercise. In a study done by the American Study Of Sports Medicine running in temperatures below –8 degree increases the risk of tissue injuries to occur in less than 30 minutes.

Essential Tips for Cold-Weather Running

If you wish to run and it is cold outside make sure to follow these essential guides that will help you avoid any potential harm or injuries. If you have a pre-existing condition you must speak to your healthcare professional before you start making any drastic changes to your exercise regime.

Warm up indoors first

Don't underestimate the power of a good pre-run warm-up. Cold muscles are more prone to injury, so spend a few minutes warming up your body with dynamic stretches like leg swings, arm circles, and torso twists. This will help increase blood flow to your muscles and prepare them for physical activity.

Hydration is key, even in the cold

While you may not feel as thirsty in cold weather, it's important to stay hydrated. Dehydration can lead to fatigue, muscle cramps, and decreased performance. Drink plenty of water before, during, and after your run.

Beware of black ice

The combination of colder temperatures and shorter days means black ice can be a sneaky hazard. Be cautious, especially early in the morning or after a snowfall. Adjust your stride to be shorter and quicker to maintain better balance and avoid slipping. Since daylight hours are shorter in winter, it's important to wear reflective clothing or use a headlamp to increase your visibility to other people and vehicles.

Dress for the (slightly warmer) weather

The key to cold-weather running apparel is to dress in layers. This allows you to adjust your clothing as your body temperature changes. Start with a moisture-wicking base layer to keep sweat away from your skin, followed by a mid-layer for insulation, and an outer layer to protect you from the wind and rain. Your hands, feet, and head are particularly susceptible to the cold. Wear a hat or headband to keep your ears warm, gloves to protect your hands, and warm socks to keep your feet cozy. Opt for running shoes with good traction to prevent slips and falls on icy surfaces. Consider using ice cleats or traction devices for added grip in extreme conditions.