Invigorate in the Cold!
If you don't own a gym membership, chances are you use cold as an excuse not to venture out for a 30-minute jog during these winter months. Unless you are part bear and your body uses fat for nourishment during hibernation, this is a terrible excuse not to stay in shape throughout the winter.
Following a few standard dressing tips to prepare for a winter workout can make getting off the couch less of a chore, and the energy you'll have from making it a routine can make those early night-falls seem a lot less draining.
A rule of running outdoors is to dress as if it is 20 degrees warmer than it actually feels outside because you'll warm up as you run. According to Practical Living.com depending on the cold, you should dress in three layers. "The item closest to the body should be made of a moisture-wicking material, like polypropylene. The second layer should be a good insulator, such as wool or down, while the outer piece should work like a shell and be water and wind resistant, such as a windbreaker or pullover. "
Layer 1: Polypropylene material draws moisture from the skin and it dries quickly, and should be worn instead of cotton. Cotton absorbs the sweat, and the wet cotton against your skin causes you to lose body heat. You stay warm because your clothing stays dry, and if you wear layers, the heat from your body will get captured between the layers.
Clothing:
- Wicking, light-weight, snug running shirt, long-sleeved if it's cold out, short sleeved if it's cool.
- Wicking undergarments: especially important for men
- A wicking hat, with a brim if it's snowing or raining
- Light-weight running tights
- Thick, absorbent socks
- Running shoes, of course
- Moisturizer and/or sunscreen
This first layer alone can be worn in cool temperatures over 40 degrees farenheit. Of course, it is fine to wear more if you still feel cold when you are running in the winter, remember: the key to any exercise is comfort.
Layer 2: This second layer should be worn when temperatures begin dropping below 40 degrees farenheit. This layer works with the first to protect you when running in near-freezing winter weather, by keeping in warm air, but release enough air to avoid overheating.
Clothing:
- Mittens
- Heavy tights, replacing the light-weight tights from the first layer
- For the guys, insulated underwear may be worn to prevent cold-related injuries in especially sensitive areas
Layer 3: This third layer is worn when it is below freezing and over 0 degrees Fahrenheit, running is not recommend, but if you must go out, this layer should be breathable and water-resistant.
Clothing:
- Balaclava or similar ski mask
- Vaseline covering all exposed skin
- Long-sleeved shirt AND windbreaker jacket (Goretex is a good option)
- Lined, waterproof mittens
- Fleece pant linings
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