четверг, 25 февраля 2016 г.

9 Cold-Weather Running Hacks

9 Cold-Weather Running Hacks

9 Cold-Weather Running Hacks

Here at Team GHU, we love to run outside. Runner’s endorphins coupled with fresh air and Vitamin D leave us feeling like we can conquer the world. But as native Minnesotans, there are a few (okay, sometimes six) months out of the year when outdoor running becomes more complicated and less triumphant. When winter greets us with snow, sleet and ice, what do we do with our need to pound the pavement? We gear up and get out there! The truth is, cold weather doesn’t have to be a barrier to getting in a solid run. With the proper gear and these nine cold-weather running hacks, you can conquer your run despite the chill.

1) Keep your hands and feet covered\u2026

Sounds obvious, right? But we can’t stress this enough: our extremities are the places where we naturally lose the most warmth, so they’re the most important things to keep covered on outdoor runs. Make sure your toes stay toasty with high-quality socks like Smartwool, which wick away moisture as opposed to cotton socks which hold in moisture and make your feet cold and clammy. Select shoes with the least amount of mesh (we like Gore Tex) to keep out slush. You can also grab hand warmers and stick them inside your gloves to stay extra warm.

2)\u2026but dress 15-20 degrees warmer than it actually is.

While you want to be prepared for the elements, you do want to dress as if it’s 15-20 degrees warmer outside than it actually is. On a brutal 0 degree day, this doesn’t make a ton of difference, but when it’s 20 or above, keep it in mind so you don’t start your run in a parka and find yourself tearing it off mid-way. You need to dress to compensate for how your body will warm up as you run.

3) Do an indoor warm-up.

This is one of the best cold-weather running hacks we know: warm up before you go outside! Use some basic moves before heading out to build internal body heat and lubricate your muscles and joints. Squats, push-ups and lunges are all great bodyweight exercises that will warm up your body so the frigid winter air isn’t as much of a shock when you head out your door.

4) Layer strategically.

If you need a new excuse to buy workout clothes, winter running is it. Dressing for a cold-weather run is all about layers. Specifically, three important ones: an inside layer that should be moisture wicking and lay tight against your body; a middle layer that should be insulating; and an outer layer that should be made of a weather-guard material. Make sure you choose some great cold-weather running tights, too\u2014Athleta sells an amazing Polartech pair we adore.

5) Get better traction.

One of the biggest impediments to getting a good run in when it’s chilly outside is the fear of slipping on snow or ice. When you can’t land your feet properly without slipping, it not only puts you in danger, but hurts your form. Avoid injury and get the most out of your winter runs by adding Yak Tracks. or Nano spikes onto your shoes.For even better stability in the snow, you can buy screw kits at running stores; the screws themselves go into your to help improve traction in ultra-slippery conditions. Word to the wise, though: certain shoes with air or gel can be damaged when you put the screws in, so be sure to ask a professional at the running store to help.

6) Put Vaseline on exposed skin\u2026

Surviving a winter run is all about staying safe and warm\u2014and avoiding frostbite in the process! One of our favorite cold-weather running hacks involves that fabulous cure-all, Vaseline. In extremely cold temperatures, rub it on your nose, ears, and cheek bones. These areas are high spots on your face and can suffer frostbite more quickly; the Vaseline forms a natural barrier between you and the cold.

7)\u2026or get maximum coverage with a balaclava.

Nope, we’re not talking baklava\u2014although that’s one yummy dessert\u2014we’re talking balaclavas. They’re wind-proof face masks that will seriously save your face, head and ears! So often when bundling up, we forget about the delicate skin on our face which can often get chilled from the wind. There’s nothing worse than wincing through that last mile because your face stings too much; stay covered up and warm with a balaclava.

8) Run with the wind at your back.

A substantial wind chill can turn a semi-cold day into a bone-chilling one. Try your best not to run into the wind, and if you have to, do it on the first half of your run. That way, the home stretch of your workout\u2014when you’re more tired and sweaty\u2014won’t be coupled with intense winds. Is there anything grosser than cold sweat freezing on your skin? Yeah, didn’t think so.

9) Wear reflective gear.

Less daylight in the winter means less visibility, especially in the morning or late afternoon. To make matters worse, most running clothes are black, meaning you need to make yourself more visible! Just because you see an oncoming car doesn’t mean they see you. Try and wear brighter colors to be seen or add some reflective gear or reflective tape to your outfit. Stay safe and warm this winter and you’ll become a better runner despite chilly temps.

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Original article and pictures take http://gethealthyu.com/9-cold-weather-running-hacks site

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