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Feb 7, 2024

Embrace the Chill: Tips for Running in Cold Weather

As the temperature drops and winter sets in, you may be tempted to hibernate indoors until the warmer months return. However, with the right preparation and mindset, running in cold weather can be an invigorating and rewarding experience. I know you are probably already thinking how. Here me out, with the right tips you too can stay motivated while running in chilly conditions.

Here are five tips to help you stay encouraged, motivated, safe, and ready to tackle these cold weather runs.

  1. Dress Appropriately:

Layering is key when it comes to dressing for cold weather runs. Start with a moisture-wicking base layer to keep sweat away from your skin. Add a middle layer for insulation, such as a fleece or thermal top, and finish with a windproof and water-resistant outer layer. Don’t forget to protect your extremities with gloves, a hat, and warm socks.

  1. Warm-Up Indoors:

Before heading out into the cold, warm up your muscles indoors to reduce the risk of injury. Perform dynamic stretches, such as leg swings and lunges, to get your blood flowing and loosen up your joints. This will help you start your run feeling more comfortable and ready to tackle the cold.

  1. Hydrate Properly:

Even though you may not feel as thirsty during cold weather runs, staying hydrated is crucial. Cold air tends to be drier, which can increase fluid loss through respiration. Drink water before and after your run and consider carrying a small water bottle or using a hydration pack during longer runs.

  1. Protect Your Skin:

Cold weather can be harsh on your skin, so don’t forget to apply a layer of sunscreen, especially if you’re running during daylight hours. Additionally, use a moisturizer to prevent dryness and chapping, paying extra attention to exposed areas like your face, lips, and hands.

  1. Warm Down Properly:

After completing your run, take the time to properly cool down and stretch indoors. This will help prevent muscle stiffness and soreness. Perform static stretches, focusing on your legs, hips, and lower back. Additionally, take a few minutes to relax and allow your body to gradually adjust to the indoor temperature.

Running in cold weather can seem daunting however it can be a refreshing and invigorating experience, if you take the necessary precautions such as: dressing appropriately, warming up your body appropriately, and staying hydrated. By following these key steps, you can continue to enjoy the benefits of running even during the winter months. Remember to prioritize safety, listen to your body, and stay motivated. So let’s tackle these cold runs with our BGR! sole sistas, let’s encourage each other and learn how to embrace the chill and make the most of your cold weather runs!

By: Felicia. R. Hall @feliciarhall

Felicia is an educator and motivator at heart. Felicia is a Certified Athletic Trainer, Corrective Exercise Specialist, Run & Fitness Coach, RYT 200 Yoga Instructor, Educator, and a doctoral candidate. She is a small-town girl who loves running, nature, and helping others become the best version of themselves.