{"id":1772122,"date":"2022-12-12T06:30:07","date_gmt":"2022-12-12T11:30:07","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1772122"},"modified":"2022-12-12T09:03:38","modified_gmt":"2022-12-12T14:03:38","slug":"heres-how-to-prepare-for-cold-weather-running","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/heres-how-to-prepare-for-cold-weather-running\/","title":{"rendered":"Here\u2019s How to Prepare for Cold Weather Running"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"&quot;\"><div class=\"counts mashsbcount\">16<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2Fheres-how-to-prepare-for-cold-weather-running%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1772122&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><p>Is it ever too cold to go running? According to Reebok\u2019s head of fitness <a href=\"https:\/\/www.linkedin.com\/in\/maillardhowell\/\">Maillard Howell<\/a>, definitely no. But that doesn\u2019t mean you can just lace up your shoes and hit the pavement when temperatures drop.<\/p>\n<p>Cold-weather running requires a solid warm-up, suitable apparel, and gear, and as hard as it may be to drink water when it\u2019s cold outside, proper hydration.<\/p>\n<p>\u201cOnly when there is an issue of safety should running in the cold be avoided,\u201d Howell says. Good news for those looking to <a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-tips\/5-tips-cold-weather-training\/\" target=\"_blank\" rel=\"noopener\">continue outdoor cardio year-round<\/a> or shake things up a bit during the winter months. And with shorter days and less sunlight, a little fresh air does a body good.<\/p>\n<p>Here Howell gives you his top tips for successful and safe winter running! So, lace up your sneakers, because it\u2019s time to run!<\/p>\n<figure class=\"wp-caption\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/themes\/muscle-and-fitness\/assets\/build\/images\/placeholders\/default-muscleandfitness.svg\" data-src=\"\/wp-content\/uploads\/2017\/12\/Stretch-Snow-Winter-Outdoor-1109.jpg?w=200&#038;quality=86&#038;strip=all\" srcset=\"\" data-srcset=\"\/wp-content\/uploads\/2017\/12\/Stretch-Snow-Winter-Outdoor-1109.jpg?w=200&#038;quality=86&#038;strip=all 200w, \/wp-content\/uploads\/2017\/12\/Stretch-Snow-Winter-Outdoor-1109.jpg?w=300&#038;quality=86&#038;strip=all 300w, \/wp-content\/uploads\/2017\/12\/Stretch-Snow-Winter-Outdoor-1109.jpg?w=400&#038;quality=86&#038;strip=all 400w, \/wp-content\/uploads\/2017\/12\/Stretch-Snow-Winter-Outdoor-1109.jpg?w=600&#038;quality=86&#038;strip=all 600w, \/wp-content\/uploads\/2017\/12\/Stretch-Snow-Winter-Outdoor-1109.jpg?w=800&#038;quality=86&#038;strip=all 800w, \/wp-content\/uploads\/2017\/12\/Stretch-Snow-Winter-Outdoor-1109.jpg?w=900&#038;quality=86&#038;strip=all 900w, \/wp-content\/uploads\/2017\/12\/Stretch-Snow-Winter-Outdoor-1109.jpg?w=1000&#038;quality=86&#038;strip=all 1000w, \/wp-content\/uploads\/2017\/12\/Stretch-Snow-Winter-Outdoor-1109.jpg?w=1100&#038;quality=86&#038;strip=all 1100w\" alt=\"Man stretching in the snow\" width=\"200\" height=\"111\" data-fallback-img=\"\/wp-content\/uploads\/2017\/12\/Stretch-Snow-Winter-Outdoor-1109.jpg?quality=86&#038;strip=all\"   style=\"display:none\"><figcaption class=\"wp-caption-text\"><span class=\"credit\">\tDrazen_ \/ Getty<\/span><\/figcaption><\/figure>\n<h3>Never Miss a Warmup<\/h3>\n<p>Chances are you have a regularly scheduled warm-up session before every lift and already know just how important it is to never miss a warm-up. Although <a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-tips\/6-keys-warming-properly\/\" target=\"_blank\" rel=\"noopener\">warming up is always important<\/a>, when it comes to cold weather training, such as running, warming up just may be more vital.<\/p>\n<p>\u201cThe cold requires us to spend extra focus on prepping our body for movement as our muscles tend to constrict in the cold. This can lead to that stiffness we feel which is essentially decreased mobility,\u201d says Howell.<\/p>\n<p>Warming up properly actually increases your muscles\u2019 internal temperature which aids in injury prevention and can even <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19996770\/\">boost sports performance<\/a>.<\/p>\n<p>So, what type of warmup is best suitable for training in cold weather months?<\/p>\n<p>\u201cMoves that involve and include dynamic movement,\u201d Howell says. He continues, \u201cOne that warms the muscles of the legs, lower back, calves, glutes, and arms up, gets the heart rate elevated as well as raises the body temperature.\u201d Here is what a dynamic warm-up looks like:<\/p>\n<h4><strong>Try Two Rounds of <\/strong><strong>Howell\u2019s<\/strong><strong> Dynamic Warmup Before You Run<\/strong><\/h4>\n<ul>\n<li>\n<ul>\n<li>12 tempo air squats<\/li>\n<li>12 bodyweight good mornings<\/li>\n<li>12 hamstring scoops<\/li>\n<li>12 calf raises<\/li>\n<li>12 hill climbers<\/li>\n<li>12 A skips<\/li>\n<li>12 Jumping Jacks<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<figure class=\"wp-caption\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/themes\/muscle-and-fitness\/assets\/build\/images\/placeholders\/default-muscleandfitness.svg\" data-src=\"\/wp-content\/uploads\/2017\/12\/1109-running-outside.jpg?w=200&#038;quality=86&#038;strip=all\" srcset=\"\" data-srcset=\"\/wp-content\/uploads\/2017\/12\/1109-running-outside.jpg?w=200&#038;quality=86&#038;strip=all 200w, \/wp-content\/uploads\/2017\/12\/1109-running-outside.jpg?w=300&#038;quality=86&#038;strip=all 300w, \/wp-content\/uploads\/2017\/12\/1109-running-outside.jpg?w=400&#038;quality=86&#038;strip=all 400w, \/wp-content\/uploads\/2017\/12\/1109-running-outside.jpg?w=600&#038;quality=86&#038;strip=all 600w, \/wp-content\/uploads\/2017\/12\/1109-running-outside.jpg?w=800&#038;quality=86&#038;strip=all 800w, \/wp-content\/uploads\/2017\/12\/1109-running-outside.jpg?w=900&#038;quality=86&#038;strip=all 900w, \/wp-content\/uploads\/2017\/12\/1109-running-outside.jpg?w=1000&#038;quality=86&#038;strip=all 1000w, \/wp-content\/uploads\/2017\/12\/1109-running-outside.jpg?w=1100&#038;quality=86&#038;strip=all 1100w\" alt=\"Tips For Winter Training Survival\" width=\"200\" height=\"111\" data-fallback-img=\"\/wp-content\/uploads\/2017\/12\/1109-running-outside.jpg?quality=86&#038;strip=all\" \/><figcaption class=\"wp-caption-text\"><span class=\"credit\">Geber86<\/span><\/figcaption><\/figure>\n<h3>Wear Proper Gear<\/h3>\n<p>Cold weather running calls for choosing the right attire\/gear and layering clothing properly. \u201cWhen in the cold, our body adjusts by shunting more blood to our core organs and as a result, the extremities tend to get cold faster as a result of the decreased blood flow.\u201d Says Howell. This is where, \u201cProper socks, gloves, and ear coverage is important in cold weather.\u201d He explains.<\/p>\n<p>Howell is a fan of a thermal layer, a running layer (his usual running shorts and Tee-shirt), and a light wind jacket in terms of apparel during the winter.<\/p>\n<p>But don\u2019t go too heavy. \u201cKeep layers light, as you don\u2019t want to feel too hot once warmed up during the run; Heavy layers will hinder both comfort and efficiency of your run and may cause you to abort the session,\u201d says Howell.<\/p>\n<p>Once the body has warmed up (during the first quarter of a run we heat up pretty quickly) Howells explains we actually do run the chance of overheating if too heavily layered. \u201cThe thermal layer should be moisture-wicking to avoid remaining wet.\u201d He explains.<\/p>\n<p>Once you landed the right gear, you\u2019ll be surprised at how much better your cold-weather running experience becomes \u2013 there\u2019s pretty much a science to it, and it works.<\/p>\n<h3>Don\u2019t Skimp Out on Drinking Water<\/h3>\n<p>It can be hard to drink water when it\u2019s cold out, and Howell himself has made the mistake of not hydrating properly during the colder months. \u201cThis is a mistake, especially during physical activity like running,\u201d he says. \u201cEnsure you have your water bottle handy as you would your summer runs, and remember, we are still losing liquids and metabolites through our sweat even in the cold.\u201d<\/p>\n<p>To make hydrating a bit easier, aim to sip on water thought out the day making it a habit; one cup before coffee, one cup after, and so on.<\/p>\n<figure class=\"wp-caption\">\n<div class=\"ratio-based-placeholder\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/themes\/muscle-and-fitness\/assets\/build\/images\/placeholders\/default-muscleandfitness.svg\" data-src=\"\/wp-content\/uploads\/2016\/05\/Bearded-Man-Applying-Lip-Balm-To-His-Lips.jpg?w=200&#038;quality=86&#038;strip=all\" srcset=\"\" data-srcset=\"\/wp-content\/uploads\/2016\/05\/Bearded-Man-Applying-Lip-Balm-To-His-Lips.jpg?w=200&#038;quality=86&#038;strip=all 200w, \/wp-content\/uploads\/2016\/05\/Bearded-Man-Applying-Lip-Balm-To-His-Lips.jpg?w=300&#038;quality=86&#038;strip=all 300w, \/wp-content\/uploads\/2016\/05\/Bearded-Man-Applying-Lip-Balm-To-His-Lips.jpg?w=400&#038;quality=86&#038;strip=all 400w, \/wp-content\/uploads\/2016\/05\/Bearded-Man-Applying-Lip-Balm-To-His-Lips.jpg?w=600&#038;quality=86&#038;strip=all 600w, \/wp-content\/uploads\/2016\/05\/Bearded-Man-Applying-Lip-Balm-To-His-Lips.jpg?w=800&#038;quality=86&#038;strip=all 800w, \/wp-content\/uploads\/2016\/05\/Bearded-Man-Applying-Lip-Balm-To-His-Lips.jpg?w=900&#038;quality=86&#038;strip=all 900w, \/wp-content\/uploads\/2016\/05\/Bearded-Man-Applying-Lip-Balm-To-His-Lips.jpg?w=1000&#038;quality=86&#038;strip=all 1000w, \/wp-content\/uploads\/2016\/05\/Bearded-Man-Applying-Lip-Balm-To-His-Lips.jpg?w=1100&#038;quality=86&#038;strip=all 1100w\" alt=\"Bearded Man Applying Lip Balm To His Lips\" width=\"200\" height=\"111\" data-fallback-img=\"\/wp-content\/uploads\/2016\/05\/Bearded-Man-Applying-Lip-Balm-To-His-Lips.jpg?quality=86&#038;strip=all\" \/><\/div><figcaption class=\"wp-caption-text\"><span class=\"credit\">TrustWolverines<\/span><\/figcaption><\/figure>\n<h3>Grab Some Lip Moisturizer<\/h3>\n<p>\u201cThis is a little thing but can make the difference during a long run in the cold,\u201d Howell says. It\u2019s the proverbial \u201cpebble in the shoe\u201d for him as the elements can wreak havoc on your lips during a run, leading to chapping, splitting, and bleeding. Hint: lip balm would make the perfect stocking stuffer for the runner in your life this year.<\/p>\n<h3>Don\u2019t Wear Cotton<\/h3>\n<p>As comfy as cotton is, it can be dangerous when used as a base layer in low temps as it doesn\u2019t wick sweat properly keeping you wet, and cold and raising your chance of hypothermia. Instead, opt for \u201cA moisture-wicking base layer that holds warmth and pulls sweat away from your body is important\u201d says Howell.<\/p>\n<p>Continuing to exercise throughout the winter is important for not only physical health but mental health. Following these important steps before, during, and after your runs will keep your body moving all winter long.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Is it ever too cold to go running? According to Reebok\u2019s head of fitness Maillard Howell, definitely no. But that doesn\u2019t mean you can just lace up your shoes and<\/p>\n","protected":false},"author":1,"featured_media":1899611,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","fifu_image_alt":"","footnotes":""},"categories":[547],"tags":[5458,8044,3751,7717,3819,6495,3832],"class_list":["post-1772122","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-the-bongino-report","tag-bongino","tag-cold","tag-heres","tag-prepare","tag-report","tag-running","tag-weather"],"fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1772122","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1772122"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1772122\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/1899611"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1772122"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1772122"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1772122"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}