{"id":15211,"date":"2022-02-23T16:30:36","date_gmt":"2022-02-23T22:30:36","guid":{"rendered":"https:\/\/www.osfhealthcare.org\/blog\/?p=15211"},"modified":"2022-02-23T16:11:17","modified_gmt":"2022-02-23T22:11:17","slug":"running-in-the-cold","status":"publish","type":"post","link":"https:\/\/osf-blog.live.imagescape.com\/blog\/running-in-the-cold\/","title":{"rendered":"Running in the cold"},"content":{"rendered":"

Running is a great way to maintain a healthy and active lifestyle.\u00a0When cold weather hits, it can be less enticing to run outside. But don\u2019t let that stop you<\/a> from keeping fit and staying healthy. If you do choose to try running in the cold, be sure to take extra care to stay safe while you run.<\/p>\n

Layer up<\/h2>\n
\"Running<\/a>

Download<\/a><\/p><\/div>\n

When preparing for a cold-weather run, it\u2019s important to check the temperature, wind chill and real-feel temperature before heading out.<\/p>\n

If strong winds, sleet or other severe winter weather conditions are in the forecast for the next hour, it may be best to postpone your run until later.<\/p>\n

The weather also helps to determine how you leave the house for your run. Layers work best for running in the cold.<\/p>\n

\u201cClothes designed to keep you warm and also allow for maximum performance\u00a0should be worn, such as a wool base layer with subsequent layers that are highly insulating and breathable,\u201d said Keirsten Smith, MD, a family and sports medicine provider for OSF HealthCare.<\/p>\n

Layers work so well because they are easy to shed after you get into your run and start warming up. For warmer days, lighter or fewer layers will do. When the temperatures are in the 30s or colder, opt for a long-sleeve shirt, weatherproof jacket and running pants, in addition to a hat and gloves. If it\u2019s in the 40s, you can get away with a long-sleeve shirt, running tights and gloves.<\/p>\n

Staying safe<\/h2>\n

There are several safety issues to consider in the winter months that aren\u2019t a big deal during the other months of the year.<\/p>\n

\u201cEvents should be canceled at temperatures 4 below zero, and training sessions should be canceled or moved indoors at 5 degrees. Cold air exposure and certain weather conditions can also decrease vision, alertness and reflexes, which may increase the risk of injury,\u201d Dr. Smith said.<\/p>\n

If you live in an area that gets frequent snow or ice, these can spell danger for runners. Choose a location that may be less prone to slippery spots for your run. This could be a public park where the paths are paved and regularly salted and shoveled.<\/p>\n

Also consider the fact that it\u2019s darker in the morning and we lose daylight earlier, so cautiously choose the time of day you are running. You may have to adjust your regular run schedule to fit in a run during daylight hours.<\/p>\n

If you\u2019re starting or ending your run while the sun is rising or setting, reflective clothing or a headlamp are essential.<\/p>\n

Staying healthy<\/h2>\n

During the hot months of summer, it\u2019s easier to feel when your body needs water. When you come inside from a summer run, you know to drink water because you feel thirstier, and cold water feels like a relief. The cold weather doesn\u2019t have that same kind of effect, but that doesn\u2019t mean your body needs water any less after a winter run<\/a>.<\/p>\n

\u201cYou need to replenish your hydration, electrolytes and glycogen stores within 30 minutes post-workout,\u201d Dr. Smith said.<\/p>\n

Lastly, running in the cold can be rough on the lungs<\/a>. The dry air of winter can cause coughing and shortness of breath. If you\u2019re going to run in the cold, pay attention to the signs your body is getting close to reaching its limit. If you start feeling a tightness in your chest, coughing or chest pain, you may want to cut your run short, especially if you have any preexisting lung conditions, like asthma<\/a>.<\/p>\n

Winter isn\u2019t a reason to stay inside. If you want to fit in an outdoor run during the winter, follow these tips to ensure a safe and productive run.<\/p>\n","protected":false},"excerpt":{"rendered":"

Running is a great way to maintain a healthy and active lifestyle.\u00a0When cold weather hits, it can be less enticing to run outside. But don\u2019t let that stop you from keeping fit and staying healthy. If you do choose to try running in the cold, be sure to take extra care to stay safe while […]<\/p>\n","protected":false},"author":122,"featured_media":15228,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[5],"tags":[70,121],"coauthors":[1051],"class_list":["post-15211","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-exercise","tag-exercise","tag-running"],"yoast_head":"\nRunning in the cold<\/title>\n<meta name=\"description\" content=\"When cold weather hits, it can be less enticing to run outside. 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