If you jog regularly, or just getting started jogging/running on a more regular basis, as you know Winter is here. This is a perfect time to think of every reason not to jog. Perhaps, you are wondering if it is safe or not.
A quick resolve would be to join a gym and use their treadmill to jog, which isn’t a bad idea, as you may find yourself doing some working out in addition to running on a treadmill.
Did you know you can still go for your jog in the winter? Yes, there are no excuses😊
How to dress when running in the cold
Dress for the temperature
- 2 tops, 1 bottom. Long-sleeve base layer and a vest to keep your core warm. Half tights if you’re a polar bear.
10 to 20 degrees:
- 2 tops, 2 bottoms. A jacket over your base layer.
0 to 10 degrees:
- 3 tops, 2 bottoms. Two tops (fleece for the cold-prone) and a jacket.
Minus 10 to 0 degrees:
- 3 tops, 2 bottoms, extra pair of mittens, 1 scarf wrapped around mouth or a balaclava.
Minus 20 degrees
- 3 tops, 3 bottoms, 2 extra pairs of mittens, 1 balaclava, sunglasses.
- Wear tight clothes because they trap heat better and if they get wet, you can capitalize on your own body heat, much like a wetsuit.
Running in cold weather is neither good nor bad if you are healthy and are using proper safety measures necessary for the condition of the ground and the temperature of the air. Most of the issues caused by running in cold weather involve breathing difficulties, especially in those with asthma or exercise-induced asthma. Sometimes winter air that is too-rapidly inhaled may cause bronchoconstriction due to the air’s dryness and reduced temperature.
Wearing a thin ski mask when running reduces aggravating effects of cold, with the inside of the mask being warmed with exhaled, moist breaths. Wrapping a lightweight scarf around the lower face and nose also provides adequate protection but is not as effective as a face mask. Remembering to breathe through the nose rather than the mouth will also lessen potential breathing difficulties. In addition, in cold weather, engage in endurance running instead of short, speedy bursts of running, to lessen the amount of cold air rushing into the lungs.
Be sure and warmup before starting
Don’t head out the door to run several miles in below-freezing temperatures without first performing stretching exercises. When that brisk air hits muscles that haven’t been properly warmed up, the combination of cold and reduced air pressure causes joint tissues to expand, restricting movement and possibly provoking soreness later in the day.
When it is especially cold outside wearing layers keeps the body warm and less prone to frostbite or hypothermia. Wearing a hat is probably the best way to maintain a decent body temperature, as you lose more body heat through your head than any other body part. Many runners wear polypropylene clothes when running because this material is comfortable and good for keeping dry and warm. Soft, fleecy garments such as sweatshirts and pants make suitable, cold-weather running clothes, as well.
Same as all times of year, you really need to stay hydrated. Maintaining hydration reduces the risk of hypothermia and breathing difficulties.
Jog/Run on clear roads to avoid ice and wet spots if possible.
We hope you enjoy your jogs in the Winter, and even if it is in the gym.