Running in cold temperatures or during winter could be a challenge for many but it also comes as a relief for others after a hot and humid summer.
Although there are many benefits of jogging and running in cold weather, it is important to ask how to start and how to jog in cold weather. It takes certain precautions and you have to be aware of some fundamental details such as your physical condition, skin sensitivity, proper clothing, visibility, and hydration.
Before we jump into it, let’s explain the following factors.
¿Is Jogging During Cold Weather Dangerous?
The straight answer is no, as long as you are healthy, take the necessary precautions, hydrate your body and wear proper clothing.
Remember that once you start moving your body around it will start to generate extra heat. You just need to start with caution.
Benefits of Jogging and Running Even in Cold Weather
- Improve your mood and energy
- Help maintain a healthy weight.
- Burn extra calories
- strengthen your heart and muscles
- Help to build strong bones when getting vitamin D
Don’t let cold weather stop you from going out and start jogging during winter. Here are a few things you can do to start and actually have fun.
How To Jog In Cold Weather & Actually Enjoy It
1.Motivate yourself using the 10 minutes Rule
Tell yourself you will try for at least 10 minutes. The chances are high that once you’re doing it you will keep doing it. If not, at least you tried and took in some fresh air and worked out for a bit.
2. Protect your skin
Consider moisturizing your skin more often with any kind of body lotion and use lip balm because colder air is very dry.
3. Chose what to wear carefully
When jogging in cold weather wear a base layer top and bottom. Clothes with high wicking capabilities may be made of polyester, silk or lightweight wool are better.
Many people prefer that the base layer shirt is made of non-itchy merino wool as well.
However, if you are very sensitive to cold or will be exposed to extreme temperatures, you need an extra insulation layer between your shirt and your jacket or a heated vest which is also a trending and growing fashion phenomenon.
See more about the best-heated vest here.
4. Use winter gloves or better yet, use heated gloves
Generally, your toes, fingers and your ears are more susceptible to cold air. If your hands get cold and stiff quickly, consider using windproof and water-resistant gloves.
But, depending on how sensitive you are to low temperatures, or how frigid the air is, you can use a little bit of technology to attain more comfort.
You can use one of the best rated heated gloves which are battery-powered. With these, you can choose the perfect warming temperature for your hands for the best comfort and shut them off if you don’t need the heating elements ON.
5. Wear the Right Shoes
In the same order, your feet also need better care, generally speaking. Choose shoes with good traction and that is breathable to eliminate humidity inside the shoe created by swearing.
6. Wear winter socks
Consider using special socks, these could be made of a material that doesn’t trap humidity as well. Make sure your ankles are covered as well.
There are two types of socks I personally recommend, the traditional cashmere socks which are the best to retain heat and rechargeable heated socks, which are excellent for extreme conditions or when your feet are not producing enough heat.
In the same way that heated vest and gloves can help those other body parts, heated socks can help you choose what is a convenient temperature that fits your needs. The heating elements can also be shut off once you feel comfortable and warm.
7. Cover your head, especially your ears
Wear a headband or earmuffs. That will help keep your ears and forehead warm. Some of them just cover the ears and the back of the head, others, provide more coverage to the forehead and base of the neck area.
If that is not enough heat, I will suggest wearing a Beanie or knitted winter hat. They are mostly made of woolen fabric which is great for rain or snow. They provide natural insulation and it’s also water-resistant.
8. Stop and contemplate the beauty of this season
Frigid winds and snow can be looked at from another perspective. Remember that summer air can be dusty and smudged.
Taking winter for what it is, a unique season will help your beauty in it. Knowing that it will not last forever, the cold, the snow and the early darkness will pass, like every other season does too.
The difference is how we choose to perceive it. Winter can be enjoyed with the right mindset!
9. Make sure you are clearly visible for drivers.
Besides the benefits of running and jogging bring, low visibility could turn it into something dangerous. Choose the time of day with the best light for running, but if your daily responsibilities don’t allow you to run earlier in the day, keep in mind you need to make your self visible to ensure a safe workout outdoor.
Consider getting reflective strips for your knees and ankles. You may also purchase thermal reflective gloves and jackets that are by far more effective than some might think. When you add your natural movement to all of this, your visibility to others improves quite a bit.
10. Hydrate properly and keep yourself close to home
Drink enough water during your running session. It is possible that due to the cold you might not feel sweaty or thirsty, but your body still needs the additional intake of water when you work out.
Keep close to home in case you feel too tired or the weather worsens.
Moderate your effort levels and remember to gauge your objective based on time instead of distance. Remember that your body is making a bigger effort than normal due to the lower temperatures.
Safety Tips to Remember
- What type of weather you are going to face; Before you leave your home be aware of wind chill and temperature.
- If you are a beginner start with a brisk walk before progressing to something faster. This will also help to warm up your muscles.
- What is your medical condition, if any: If you have respiratory issues like asthma, heart problems, or Raynaud’s disease ask your doctor before starting jogging in cold weather.
Caution: According to Vascula Heath Clinic, If you suffer from existing heart or respiratory problems, you are more vulnerable to the cold effect. When it is cold, your heart must pump much harder than usual to keep your body warm. As a result, you are more likely to have high blood pressure.
To sum up, jogging in cold weather has multiple benefits. It makes you happier and more energized, improves your vitamin D and as a result, strengthens your heart and muscle during winter. For a safe and fun jog, you need to hydrate, moisturize your skin and lips and wear proper clothing. We recommend paying more attention to the most sensitive areas such as your head, fingers, ears, and your feet.
Thank you for reading and Happy Jogging!!