Sometimes people find that it is actually a lot easier to run in cooler temperatures opposed to warmer temperatures. You can bundle up in your favorite cold weather gear and rack up those miles outside instead of being cooped up inside and limited to the treadmill.

However, running in cold weather is much different than warm weather, and it will require a few things. The following are a few tips you can use if you decide to run out in the cold weather so that you can stay both safe and comfortable:

The Gear

When you run, you may sweat; therefore, it may be difficult to find the best clothing to wear on your cold-weather run. You will want layers, but not so many layers that you will get too hot. 

When you start running, you should feel cold so you should definitely think of layers but you want layers of fabric that also have moisture wicking qualities, zippers, and vents under the arms. You should also only wear items that are both wind and water resistant.

In addition to the workout gear as described, in cooler weather, you will also most likely need gloves and a hat to keep warm as well. You will start cool but will warm up; however, you should still dress as if it were twenty degrees or less outdoors. 

Winter Running Shoes

Winter running shoes are designed to keep your feet warm and safe from any water or sludge that may threaten to enter them while you are running. Look for shoes that have minimal mesh and provide you with the best traction.

Plan Out Your Route

Next, you should also be sure to plan your route before you leave the house. If the roads are wet and your usual route involves traffic, you may want to rethink the path you usually take. Remember, that cars have a harder time maneuvering and stopping in those weather conditions, so be safe. 

You should also know the best place to go if you require shelter while you are out on your run. This is good in case the weather suddenly takes a turn for the worst. 

Warm-Up and Stay Hydrated

When muscles are cold, they are more prone to becoming pulled, and you can risk injury; this is why it is so important to warm up before your run. Warming up indoors for a solid five to ten minutes is recommended to prepare your body.

Also, even though it is cold outside, you will still need to stay hydrated just as you would if it were warm. When you sweat, even outside in the cooler air, your body is losing fluid. Always hydrate before, during, and after your run to avoid dehydration. You can warm up your water bottle and tuck it under your arms before leaving the house to avoid your water from becoming frozen while you are out.

Finally, be aware of your surroundings and don’t fall to distractions that can cause your hearing to suffer; this means leaving the headphones at home. You should also make sure that you are visible to those around you and you stay alert and focused.

- The Wellness Center of NY
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