winter running tips…

benefits of winter running…

Snow run tip 1: Track your run in minutes, not miles. You will be slower, but you’re still getting a great workout!
Running burns through 270 to 500-plus calories per half-hour session (your personal results will vary based on your body weight, pace and environmental conditions)

Whether you run in the warm or cold doesn’t make a big difference, winter running may have a slight advantage: “You may have to work a little harder to stay warm.”
the gear…

Gearing up for winter running means preparing for the cold, as well as slippery conditions.

Think: comfort and versatility. But for best results“You want to start your run almost uncomfortably cool; you’ll be warm within 10 minutes.”

“Everything should be technical or sport natural fibres like merino wool or silk blended with synthetics”

Base layer: “Wear the closest-fitting, thinnest fabric against your skin and add more garments on top based on your tolerance to the cold,”

Layer two: “Fleeces make great insulator layers but don’t block the wind well”, meaning you’ll most likely need a top layer, unless you choose wind-resistant fleece.

Layer three: A breathable shell or windbreaker. “Your top layer should block the wind and precipitation”

Want to travel light? “If you want to wear as few layers as possible, consider compression garments for your base layer as these tend to keep you quite warm”

Ultimately, be prepared for trial and error. And log the weather conditions and what you wore. After all, you want to remember the perfect combo as well as what to avoid, when. “Ideally, you don’t want to be sweaty on a winter run, nor chilly for more than the first 10 minutes.

• shoes…
Feel free to use the same shoes year-round: most winter runners do. Or consider all-season or winter runners with water-resistant uppers and deeper treads.

Trail-running shoes are also popular. Finally, some runners use strap-on “grippers” with metal coils or spikes to increase traction in tricky conditions.

Pair your shoes with technical socks designed for winter, so you get maximum warmth without ruining the fit of your shoes with bulky, extra-thick socks.

• accessories…
Don’t forget your hat, gloves/mitts and neck gaiter (not scarf). Again, look for technical fabrics that add warmth without bulk, and that effectively wick away sweat.

winter running safety…

• Give drivers a head’s up. “Wear more reflective clothing so you’re visible to drivers”.

• “Run with a buddy,” If you canThis provides extra motivation as well as safety.

• Finally, be prepared for contingencies: “Carry identification and public-transit fare, and let someone know your route and expected time of return”


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