Running In the Cold

Tips for Running in the Cold Weather - Fleet Feet West Lafayette

One of the mechanisms by which we lose heat is through sweating, but we also lose heat by transporting the blood to the surface of the skin where it can lose heat out into the external environment. Now, that puts more strain on the heart, particularly in hot conditions because it's much harder to lose heat when the external environment is warm as well. Running in higher temperatures results in faster heart rates.

We found that the runners dehydrated by around 30, 38 percent more in those hotter conditions. And they found it about 30 percent easier -- the test of their thermal regulation, how they felt, and their perception of heat -- was around a third lower when they were running in cold conditions. Brewer says that means running in cooler temperatures requires less energy. He adds that serious runners could cut valuable seconds off their personal best times by choosing to run in the winter.

We can be very confident that in cooler conditions you can certainly slice a decent percentage of time off your personal best.

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Several websites note that the most important thing for people who run in cold conditions is to wear the right clothing. Keeping as dry as possible is most important when exercising in low temperatures. Wear mittens on your hands instead of gloves. Wear shoes that will keep you from falling.

And especially, wear more than one layer of clothing to keep sweat away from your skin. Simply get ready for the low temperatures and start running. Anna Matteo adapted it for Learning English.

George Grow was the editor. Test your understanding by taking this listening quiz. Play each video clip and then choose the best answer. Running in Cold Weather Improves Performance. Embed share The code has been copied to your clipboard.

5 Reasons Why Running In the Cold Is Good for You

Keep in mind these few simple tips, and you'll not only defy the elements, you'll embrace them: Wear technical, moisture-wicking fabric to stay warm and dry. Plus, when cotton gets wet, it loses its shape and rubs your skin. Instead, wear technical, moisture-wicking fabric that pulls moisture away from your skin, which keeps you warm, dry, and happy. Dress as though it is from 15 to 20 degrees warmer than what is on the temperature gauge. Avoid the temptation to step out the door all warm and cozy.

Instead, you should feel a little cold when your start your run.

4 Cold-Weather Running Tips for Beginners

Before you know it, you'll be thanking your lucky GU you didn't overdress. Try running tights as a warm alternative to loose pants. It's a pretty simple concept, but tight, form-fitting running clothes will keep you warmer than loose clothes. The rule applies for shirts, too. If you're a little uncertain about the whole "tights" thing, then you can always throw on a pair of running shorts over your tights.

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Take a little extra time to warm up. Avoid injury by taking a few minutes to warm up your muscles and get your blood flowing before you head out on the door. Walk around your house or on a treadmill , do some stretches, or even take a hot shower.

Foam rollers and muscle massagers are especially helpful in priming the body for cold weather work-outs.