Winter Running Tips
Winter can be the best time to improve your aerobic fitness if you know how to do it right. Running through the dark, blustery evenings when everyone else is snuggling inside their homes actually shows great foresight. It will help you get an edge over your fellow runners once spring returns and the season starts up again. At this point your competitors will be struggling to get their fitness back, while you will be enjoying the fat-burning, energy-boosting benefits.
Research shows that if you go without exercising for just seven days your blood volume starts to drop which means you have less oxygen-carrying RBCs to fuel your muscles. And 3-6 weeks of exercise hibernation can bring your fitness levels down to where they were before you started training. Therefore, it is essential to stick to your training even during winters.
Winter Running Tips
• To keep yourself warm while you run wear lots of layers. You can peel them off one by one as you warm up.
• Cold dry air can remove the moisture from your body. Therefore, you must carry some water while running. Keeping yourself pre-hydrated before you run will give your body a fighting chance to keep you warm.
• Instead of maintaining a steady speed, doing a 30-minute session of 2-minute intervals with 3-minute rests can improve your cardiovascular fitness.
• Investment in some winter trainers with weather-resistant features and cushioning will diminish the impact of footfall and the accompanying risk of injury.
• Warm up with a few walking lunges and body weight squats before going out for a run. It will prevent you from going off to quickly on slippery surfaces and will help to prevent ankle sprain even if you slip.
• Invest in some high-visibility gear like lightweight clip-on bike lights with flashing LEDs or winter tops with reflective detailing. It will make you less likely to be hit by traffic during mist and rain.
• Jogging in winters burns more calories than in spring. Therefore, you must have an energy drink 30-40 minutes before each run and eat a breakfast high in slow-release carbohydrates, such as porridge.
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