Benefits of running in cold weather

Running in Cold Weather: Benefits and Tips

When winter comes, many people decide not to go running. Exercising outdoors when it's cold can indeed be a challenge, as we often prefer to stay next to the heater at home. However, if your motivation overcomes your laziness, you can take advantage of the benefits of running in cold weather.

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Benefits of Running in Cold Weather

  • Improves performance. Low temperatures are perfect for performing at your best. In a study conducted in 60 different races, researchers concluded that the optimal temperatures for running at maximum speed for men and women varied between 40° and 50° F.

  • Lower risk of dehydration. The hotter and more humid it is while you run, the higher your body temperature rises and therefore the more you perspire. The more you perspire, the greater the need to hydrate properly. Therefore, running in the cold creates a lower risk of dehydration. This does not mean that you do not have to hydrate when you run in low temperatures, but the needs are lower.

  • Burn more calories. Your body, in addition to demanding itself when running, has to fight against low temperatures. This way, you work harder and become more efficient.

  • Improve your resistance. When you run in low temperatures, your body has to work less to maintain a balanced body temperature, so long runs are less painful. Also, you can increase the intensity of your run.

  • Improve your immune system. Regular running strengthens your immune system, increases blood flow, and adrenaline secretion. And in winter, it is something that is even more appreciated since they help you against colds and the flu.

  • Improve your mood. It is totally normal to feel some depression during the winter. This is due to so-called Seasonal Affective Disorder, which causes severe mood swings when there is less sunlight. To counteract these effects, nothing is better than the endorphins that your body produces when running. In addition, sunlight increases your levels of serotonin, known as the "hormone of well-being", with which you will say goodbye to stress, sadness, or anxiety.

  • Improve your willpower. Those who manage to go for a run despite having the option of staying in bed will surely improve their attitude towards life. They will learn not to give up in the case of negative or adverse circumstances. This way, you will be somewhat more prepared to overcome more difficult moments, not only in a competition but in life in general.

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Tips for Running in Cold Weather

The great secret to running in low temperatures without suffering from the cold is to dress up as an onion: many thin layers instead of a few thick ones. This technique allows you to take off a garment as your temperature rises during training.

However, it's important not to overdo it: filling yourself with layers of clothing will not only raise your body temperature too much, but it will also make you perspire more and run uncomfortably. The first few minutes can be hard, but once your body starts to warm up, you will feel better. Make sure you check the forecast and dress accordingly.

The hands and ears have a large skin surface and it's very difficult to get them warm. Covering them with gloves and headbands or hats is essential, as well as a bandana to cover the neck, mouth, and nose from the direct entry of very cold air (especially on cooler or windier days). These accessories are very practical, as you can keep them in a pocket while running if they are no longer useful.

Protecting the chest and back is important, and for this reason, vests are a recommended alternative (preferably with a front zipper, to regulate the opening).

The warm-up should be longer than usual, it can even be done partly indoors (at home) to avoid the first cold shock and perhaps avoid a layer of clothing. If you start at home or in a closed place, we suggest that it not be in a very hot place, so as not to suffer much from the temperature difference.

As you have seen, running in the cold can be beneficial as long as some factors are taken into account. For more information, talk to one of our Fitness Experts and get customized advice by submitting a request in our Mavyn website

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