Farah 
Whether it is to boost your physical or mental health or to improve your endurance, there are many good reasons to start running. But to run in cold weather, beginner runners need to consider the elements.
When temperatures drop, you have to deal with wind, rain or frost. This does not mean that you should avoid running during the winter. The drop in the thermometer remains an opportunity to optimize your run.
Here are some tips for running in cold weather.
Running in cold or hot weather: the differences
Running in cold or hot weather has a number of differences.
When it is hot, for example, the increase in your body temperature can interfere with your physical effort. In order to maintain a high running speed, you must prevent your body temperature from rising too high.
In cold weather, on the contrary, the body takes longer to reach such heat. Running in the cold lowers your heart rate. This should allow you to run faster at your aerobic heart rate (which is between 70-80% of your maximum rate).
In other words, a cool temperature allows for faster and more efficient running. And you’re less likely to suffer from the dehydration, dizziness and fatigue that can so easily happen when running in the heat.
Conversely, temperatures below zero can lead to complications such as hypothermia and frostbite. When temperatures drop below -15 degrees Celsius, the bronchi and lungs can be affected, causing coughing or chest tightness.
If the temperatures drop below zero, it is crucial to acclimatize well to the outdoor conditions and possibly consider running indoors.
- The outfit for running in cold weather
When the weather changes with a palpable chill in the air, proper running gear is a must. Avoid overdressing or underdressing.
Each individual reacts differently to the cold depending on their body measurements and physical condition.
To run in cold weather, it is best to dress with a first layer that wicks away perspiration. Technical clothing for running is specially designed to dry out quickly. They allow the body to ventilate well.
At the same time, it is a good idea to invest in a waterproof jacket for running. Also, you can wear gloves to protect your hands from cold and wind.
- Precautions for running in cold weather
In winter, ice or snow on the ground can cause slipping. This can end in a painful twist or a sprained ankle. On the other hand, on a well-opened ground, it is not so dangerous to run in the cold.
Since cold muscles are more susceptible to injury, it is essential to warm up well before running in the cold. Tendons, ligaments and muscles need more time to warm up in the cold.
- Warming up for running in cold weather
As a general rule, the more intense the workout, the longer the warm-up should be. Physical preparation is essential to promote blood circulation and to better adapt the body to the cold.
When temperatures are cold, it is best to do a warm-up indoors before going out for a running session.
Then, it is important to start your race slowly rather than going full speed from the start. At the end of the session, a recovery walk is important to help redistribute blood flow.
At the end of the session, stretching is optimal because the muscles are prepared. You can do gentle stretches that specifically target the major leg muscles.
- Safety tips for running in cold weather
Since the sun rises later and falls earlier during winter, daylight is significantly reduced. It is therefore important to equip yourself to run in twilight and darkness.
A headlamp is particularly recommended to visualize the path in the dark but also to be seen. In winter, a few precautions should be taken to ensure your safety during a run.
The final word
If you’re new to running in the winter months, this is a good idea. Indeed, training in the cold can not only be invigorating, but also improve performance.
It’s about taking a few simple precautions before a workout. If you warm up effectively and take a few safety precautions, you may end up enjoying running in cold weather.
