The rule applies for shirts, too.
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If you're a little uncertain about the whole "tights" thing, then you can always throw on a pair of running shorts over your tights. Take a little extra time to warm up.
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Avoid injury by taking a few minutes to warm up your muscles and get your blood flowing before you head out on the door. Walk around your house or on a treadmill , do some stretches, or even take a hot shower.
Foam rollers and muscle massagers are especially helpful in priming the body for cold weather work-outs. Be especially mindful to consume carbohydrates before work-outs, during them, and after them. When you're cold, your muscles take action to offset lost body heat.
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Start your run against the wind. Trust us, it's worth it. By running against the wind on the way out before you're sweaty and having the wind at your back on the way home after you're sweaty , you can avoid a nasty, wind-induced chill. A fever is when your body's temperature is 38C In very rare cases, running with a fever can lead to the virus affecting your heart, which can be dangerous. If you have asthma , take extra care when running in winter as cold air can trigger symptoms. Dr Hopcroft recommends using your inhaler before you go running and taking it with you when you run.
If you need extra motivation to go running during the winter, why not go running with a friend and make your runs a regular fixture?
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You could also join a local running club or group. A good way to avoid getting bored is to vary your route. Even running the same route in the opposite direction is a break from your routine. Having a realistic goal to gradually work towards is also a great motivator.
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In this article, Doubt lists a number of changes that affect the body during exercise in low-temperatures:. All of these adaptations have consequences for running: Higher lactate production, and less efficient muscle contractions are also problematic for shorter races.
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Fortunately, Doubt points out that these effects can be mitigated with warm clothing and moderate activity like jogging to maintain your body temperature. Armstrong also cited several studies which demonstrate that dehydration is a risk in cold weather, as low temperatures increase urine output and diminish thirst. Water losses from breathing and sweating remain significant, even in cold temperatures, so staying hydrated should be a priority. Nimmo reworked many of the findings of Armstrong and Doubt; your body burns more carbohydrates, less fat, and has higher oxygen consumption at a given exercise intensity in colder temperatures.
Tips for Running in the Cold Weather
Nimmo found that these physiological changes become more drastic as your core temperature drops. Environments that are cold and wet are also problematic, as they dramatically increase heat loss and render many fabrics ineffective. According to Nimmo, the ideal temperature for endurance exercise is somewhere around 52 degrees Fahrenheit. From all of these studies, we can conclude that running in the cold can impact performance. Thankfully, our look into the research also revealed some helpful tips. What is your best tip for running in the cold? What tip do you think will be the most helpful to you?
The scientific demands of your race distance so you know exactly how to target your workouts and training. Sports Medicine , 11 6 , Counteracting heat, cold, high altitude, and jet lag.