Running is enjoyable and healthy. It strengthens our bones and muscles, burns calories, and enhances our cardiovascular fitness, all of which aid in maintaining our physical fitness.
Regrettably, it might be difficult to stick to your daily jogging schedule when the weather is bad. Hence, we’re going to explain how to continue running even when the weather is unfavorable—both hot and cold.
Cold Weather Running Tips
Don’t we all wish the weather was warm (just the right amount of hot) all year long? You bet! Too bad reality is something else and some days will be cooler than you wished for. Luckily, all is not lost and you can still run safely in cold weather. Here are a few tips to get you running like a pro in cold weather:
1). Layer Up
Because it’s cold outside, you need to keep warm lest you fall ill as soon as you’re done with your first cold weather run. Here, to keep warm, you need to dress in layers.
Having said that, start with a thin layer of synthetic fabric that draws moisture away from your skin, like polypropylene. Avoid cotton since it retains moisture and keeps you damp. Next, try a middle polar fleece or another layer that keeps you warm especially if it’s chilly.
Last but not least, an outer layer of breathable nylon or Gore-Tex will help you stay warm by shielding you against wind and precipitation. It will also help you stay to avoid overheating and hypothermia.
2). Cover your Hands, Feet, and Head
Most people forget the head, feet, and hands assuming that they can handle the chill, only to cut short their running session after realizing gloves/mittens, socks, and hats are important. Orthotic insoles will help to keep your feet comfortable while you run. When you cover your head and hands, your circulatory system will have more heat to deliver to the rest of the body. Covering them will also prevent unnecessary heat loss.
3). Don’t Overdress
Naturally, when you start running, things will get warmer so don’t overdress. A good rule of thumb is to dress as though the outdoor temperature is 10 to 20 degrees warmer than it actually is. That will help you dress appropriately for your run to avoid over-sweating.
Hot Weather Running Tips
Most people enjoy running in hot weather but may not be familiar with how best to dress for it. Here are some easy tips:
1). Dress Lightly and Loosely
Wear light-colored, loose-fitting clothing to encourage your body to cool naturally. Dark colors absorb the heat and light from the sun while tight clothing reduces air circulation which slows the cooling process. As for material, wear synthetic clothes instead of cotton.
That’s because synthetic fabric tends to dry faster while cotton tends to hold in the sweat. If you’d like your perspiration to wick away from your skin and evaporate faster, synthetic is the way to go. Lastly, if you must cover your head from the sun, wear a visor. A hat may be too restricting and tend to hold in heat.
2). Hydrate and Splash Some Water on Your Body
Drinking water helps replenish the fluids lost by excessive sweating. Besides drinking it though, if the temperatures are too high outside, splash some water on your head, back of your neck, and arms. It will have a lasting cooling effect as the water evaporates.
3). Take it Easy
It’s not a good idea to speed up while it’s hot and humid outside. That said, take it easy, and don’t try to beat the heat. Save strenuous workouts for cooler weather and if it’s too harsh outside, run on the treadmill instead.
Dressing appropriately for the weather is crucial for a comfortable and safe running experience. By following these clothing tips, you can stay comfortable and enjoy your runs in any weather conditions.
So, are you ready to run all year long? We bet! With these tips, anyone can run in any kind of weather, hot or cold!