Have the winter conditions dampened your ardor as a runner? However, by taking a few precautions, jogging with the thermometer at 0°C provides unforgettable sensations. Our advice for putting on running shoes in all weathers and choosing the right anti-cold outfit. The body is a marvelous machine for producing heat. Except you have to start the boiler, and that’s the most challenging part when the temperatures go into winter mode.
Do Not Run In Extreme Cold
Running in winter, yes, but not when the temperatures are negative. People who suffer from a heart problem are particularly at risk, especially when they are unaware of it. The heart muscles are mobilized to warm the body when it is cold and do not support physical activity.
People who feel pain in their chest when they practice minimal effort should abstain,” adds the specialist. Cold, dry air can also trigger an attack in asthmatics, despite a good warm-up. This recommendation related to the outside temperature is added to the temporary or permanent contraindications related to jogging, as explained by this sports doctor.
How To Dress For A Jog When It’s Cold?
You can practice running if your health is good and the temperatures are not too freezing. Provided you adopt the right gestures to avoid frostbite on the hands and hypothermia. Marie-Carol Paruit insists on being equipped to run outside in the cold :
Multiple Layers Of Upper-Body Clothing
For the top, adding three layers is better than putting on a single thick layer.
For the first, you can opt for a long-sleeved synthetic t-shirt like a second elastic skin that promotes freedom of movement during the run and whose flat seams limit irritation due to friction. Breathable, it actively wicks away sweat.
The second, looser layer helps keep you warm, collect sweat and wick it away. You can therefore choose a fleece material.
Finally, the third protects from the wind and rain without weighing down the whole thing, like a windbreaker. A hood will be handy in case of bad weather.
Those who run on the road and in the dark will ensure the presence of reflective strips offered by all good manufacturers.
Cover The Lower Body
Wearing tights is essential to protect the legs. If you like leggings, opt for the windproof version, specially designed for good insulation while allowing perspiration to evaporate. In case of a severe cold, you can wear two layers and thus add more giant jogging pants on the leggings.
Choose Suitable Running Shoes
Particular importance must be given to the shoes’ choice, so they do not slip because the number of slip accidents skyrockets in periods of extreme cold.
The running shoes are notched enough to grip fresh snow. No need to pile up pairs of socks or set your sights on woolen socks: running socks are perfect for supporting the foot and wicking away sweat.
When the snow is frozen, or the ground is icy, it is better to use trail shoes if you have them. Otherwise, be extra careful. And, above all, nothing prevents you from turning around when the conditions become impassable. Remember that what pushes you out is, above all, the search for pleasure…
Protect The Extremities From The Cold
It is through the extremities that the body cools the most. To protect your hands, wear gloves. There are very light ones in polar fur. Some prefer to wear silk gloves. Test and choose those that provide maximum comfort.
Like a ski headband, the head will be covered with a hat or ear protectors. It is not superfluous to think of brushing your lips with anti-chafing cream, which is very effective in the chilly wind. Remember to take tissues because leaving moisture on the skin promotes the formation of frostbite. In the same way, wearing glasses, even tinted, protects the eyes from the attacks of the wind.
Warm Up Long Before Running
If it is advisable to warm up in all weathers – the injury often occurs on a cold muscle – as much to say that the time to warm up must be multiplied by two as soon as it is cold. Start slowly, which will also allow you to secure your support.
If the ground is frozen or if it is covered with snow, this period will be used to adjust your stride. Some run more on tiptoe; others shorten their stride; it’s up to everyone to find the rhythm that suits them best. Feel free to walk a little if the road becomes impassable: everything must be done to avoid falling.
Adapt Your Race
It is advisable to breathe through the nose in cold weather: the dry air will moisten the nasal cavities and warm up more than if it passes through the mouth. But many will find the exercise challenging. Don’t panic if you fail.
Should you reduce your running time? It all depends on the feelings. In perfect weather, even very cold, running for an hour and three quarters is not a problem if you plan to stay hydrated. On the other hand, in very humid weather, rainy weather or heavy snow, the limiting factor will be the ability to fight against the cold. Water is an excellent conductor of heat, and once the clothes are soaked, the body finds it difficult to maintain an acceptable temperature, if not pleasant.
Watch for the immediate drop in body temperature as soon as running stops. If stretching is still essential, avoid practicing it in the open air. And do them, if possible, in a sheltered place. If you can’t find any, wait until you’re back warm at home to stretch for a long time: the low temperature puts more strain on the muscles.