{"id":602946,"date":"2023-12-30T17:10:01","date_gmt":"2023-12-30T14:10:01","guid":{"rendered":"https:\/\/en.buradabiliyorum.com\/how-to-jump-start-your-new-year-with-cold-weather-running\/"},"modified":"2023-12-30T17:10:01","modified_gmt":"2023-12-30T14:10:01","slug":"how-to-jump-start-your-new-year-with-cold-weather-running","status":"publish","type":"post","link":"https:\/\/buradabiliyorum.com\/en\/how-to-jump-start-your-new-year-with-cold-weather-running\/","title":{"rendered":"#How to jump-start your new year with cold weather running"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a348b91b2db7\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #dd3333;color:#dd3333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #dd3333;color:#dd3333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a348b91b2db7\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/buradabiliyorum.com\/en\/how-to-jump-start-your-new-year-with-cold-weather-running\/#Health_benefits\" >Health benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/buradabiliyorum.com\/en\/how-to-jump-start-your-new-year-with-cold-weather-running\/#Motivation_101\" >Motivation 101<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/buradabiliyorum.com\/en\/how-to-jump-start-your-new-year-with-cold-weather-running\/#Getting_started\" >Getting started<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/buradabiliyorum.com\/en\/how-to-jump-start-your-new-year-with-cold-weather-running\/#Tips_for_success_and_safety\" >Tips for success and safety<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/buradabiliyorum.com\/en\/how-to-jump-start-your-new-year-with-cold-weather-running\/#Injury_prevention\" >Injury prevention<\/a><\/li><\/ul><\/nav><\/div>\n<div>\n<div class=\"article-gallery lightGallery\">\n<div data-thumb=\"https:\/\/scx1.b-cdn.net\/csz\/news\/tmb\/2023\/running-in-the-cold.jpg\" data-src=\"https:\/\/scx2.b-cdn.net\/gfx\/news\/hires\/2023\/running-in-the-cold.jpg\" data-sub-html=\"Credit: Pixabay\/CC0 Public Domain\">\n<figure class=\"article-img\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/scx1.b-cdn.net\/csz\/news\/800a\/2023\/running-in-the-cold.jpg\" alt=\"running in the cold\" title=\"Credit: Pixabay\/CC0 Public Domain\" width=\"800\" height=\"530\"\/><figcaption class=\"text-darken text-low-up text-truncate-js text-truncate mt-3\">\n                Credit: Pixabay\/CC0 Public Domain<br \/>\n            <\/figcaption><\/figure>\n<\/div>\n<\/div>\n<p>As 2024 <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/download-scripts-themes-apps\/\" data-internallinksmanager029f6b8e52c=\"9\" title=\"Download Scripts &amp; Themes &amp; Apps\" target=\"_blank\" rel=\"noopener\">app<\/a>roaches, many people look to begin the year with resolutions to become more fit. Some people find it challenging to get enthusiastic about outdoor exercise during the winter. However, don&#8217;t discount the joys of running in a winter wonderland. It&#8217;s accessible, available to all and doesn&#8217;t involve gym fees or expensive equipment.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Health_benefits\"><\/span>Health benefits<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>First off, exercising has immense physical health benefits such as <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/doi.org\/10.1210\/jc.2014-2440\">increased heart and blood vessel health, increased metabolism<\/a>, favorable <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/doi.org\/10.3390%2Fhealthcare11162348\">body composition<\/a> and enhanced immune function. <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.miracle-recreation.com\/blog\/benefits-of-outdoor-exercise\/?lang=can\">Regular exercise can also help with mental health including reducing depression, anxiety and improving overall mood<\/a>.<\/p>\n<p>In fact, there is some recent evidence to show that outdoor exercise may provide <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/doi.org\/10.1038\/s41598-022-26093-2\">additional improvements in well-being<\/a>. These improvements could also contribute to combating <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/doi.org\/10.1080\/09291010802067171\">seasonal affective disorders<\/a> during the winter months and help to combat a slew of <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/doi.org\/10.1136\/bjsports-2022-106644\">seasonal illnesses<\/a>. So, what can we do to jump in and reap these health benefits in winter?<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Motivation_101\"><\/span>Motivation 101<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Before you start running, think about what motivates you. New year&#8217;s resolutions are a great start, but there needs to be a consistent motivator\u2014something that won&#8217;t <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.cbc.ca\/news\/canada\/newfoundland-labrador\/new-years-resolution-janine-hubbard-1.5412777\">go away by February<\/a>\u2014to get you out and running when the weather forecast begins with a minus sign.<\/p>\n<p>If you&#8217;re looking for motivation, <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/blog.mercy.com\/staying-motivated-exercise-during-cold-weather\/\">start with these tips for pumping yourself up<\/a>. Once you&#8217;ve found your motivation, lacing up and taking the first (and next) steps, consistently, won&#8217;t be as tough. Here&#8217;s a few helpful hints to make that winter run a bit easier and much more enjoyable.<\/p>\n<p>                                                                                                        <!-- Google middle Adsense block --><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Getting_started\"><\/span>Getting started<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The biggest injury concerns to cold weather running are slippery conditions and <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.hopkinsmedicine.org\/health\/conditions-and-diseases\/frostbite\">frostbite<\/a>. With that in mind, make sure you&#8217;re set with the right equipment. When out in the winter, think <b>COLD<\/b>. This is not only an assessment of the weather. <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/lowellstrauss.com\/stay-warm-with-c-o-l-d\">It&#8217;s an acronym that stands for<\/a>:<\/p>\n<ul>\n<li><b>CLEAN:<\/b> Keeping your gear (clothing and shoes) clean, allows them to work properly. Mud and slush on your hands and feet can make you lose heat quickly.<\/li>\n<li>Avoid <b>OVERHEATING<\/b>: If it&#8217;s your first time exercising in the cold, you might think you have to put on a snowsuit. However, with poorly chosen outfits, you run the risk of overheating.<\/li>\n<li><b>LAYERED<\/b> clothing: Wearing a fitted and moisture-wicking base layer, a light but insulating middle layer, and a breathable, but wind- and water-repellent jacket will give you the best of all worlds. Cover the parts of your body most likely to be exposed such as your hands, neck, and face with running gloves, a neck gaiter or scarf, and toque to keep these sites warm. Consider running with a waist bag or backpack, to carry these items along with your phone for safety.<\/li>\n<li>Keep your clothing <b>DRY<\/b>: Breathable, but wind and water repellant clothing will keep your clothes from becoming too damp with either sweat or the environmental conditions, which could suck your heat away.<\/li>\n<\/ul>\n<p>Finally, understand that clothing is a matter of personal preference. As a coach of local, national and international (Olympic) track and field athletes, Kurt Downes, co-author of this story, has coached athletes who run in shorts with mittens and others who can barely move with so many layers on. Experiment with what works for you, and makes you comfortable.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Tips_for_success_and_safety\"><\/span>Tips for success and safety<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Make sure you have a clearly defined goal. Do you want to increase fitness, burn calories, enjoy some fresh air or just move your body? Whatever your goal, make it something that is <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/health.clevelandclinic.org\/smart-fitness-goals\">short-term, sweet and attainable<\/a>. Leave room to adjust and scale up as you crush those running goals.<\/p>\n<p><b>Schedule and plan:<\/b> Find a slot of time that works best for you and block it out. In winter, it is especially important to plan your runs. My sound advice is to start slow and follow a gradual progression.<\/p>\n<p>Don&#8217;t skip ahead despite how well you may be doing. Think about your current level of fitness: you might set out with the intention of running 10 kilometers, but if you&#8217;re five kilometers from home and get tired or twist an ankle, the long walk (or hobble) home increases the risks of cold injuries like <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.cdc.gov\/disasters\/winter\/staysafe\/hypothermia.html\">hypothermia and frostbite<\/a>, and may also mean you&#8217;re returning in the dark.<\/p>\n<p><b>Connect:<\/b> Get to nature. Find a local well-lit and <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/trip-and-travel\/\" data-internallinksmanager029f6b8e52c=\"10\" title=\"Trip &amp; Travel\" target=\"_blank\" rel=\"noopener\">travel<\/a>ed trail, a riverfront, a park or take to your neighborhood streets. Grab a partner, connect with people in your workplace, download a running app or join a running club. Meet at a local spot or pick a hang out spot after your running session. Make it a weekly <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/social-mediaa\/\" data-internallinksmanager029f6b8e52c=\"1\" title=\"Social Media\" target=\"_blank\" rel=\"noopener\">social<\/a> event.<\/p>\n<p><b>Weather check:<\/b> Lastly for those of us who have smartphones connected to our hip, have a solid weather app on your home screen. Checking the weather frequently can serve to preemptively avoid injury pitfalls from extreme cold or slippery surfaces.<\/p>\n<p>                                                                                                        <!-- Google middle Adsense block --><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Injury_prevention\"><\/span>Injury prevention<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Be mindful of the times that you head out for runs; if possible, find a time during sunlight hours. It will add a bit of warmth, <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/doi.org\/10.1289%2Fehp.116-a160\">positively affect mood and increase vitamin D production<\/a> for bone health and immune function. Run in well-lit areas and wear bright colors so you&#8217;re visible to others, especially if running on the road.<\/p>\n<p><b>Fix your eyes forward:<\/b> Focus on what&#8217;s coming ahead. It&#8217;s easy to get into the zone and lose yourself in thoughts or your favorite tune, but judging the terrain ahead is important to prevent a misplaced step, a twisted ankle <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.youtube.com\/watch?v=JKZj2W2YyKY\">or a slip<\/a>.<\/p>\n<p><b>Stride wise:<\/b> First, focus on settling into a rhythm at a fixed tempo. This will allow you to create a stride pattern that&#8217;s neither too short nor too long to keep on moving. Shortening your stride length will provide more stability when ice and snow are present (this is not the time to work on an Olympic-level stride pattern). If you can&#8217;t avoid a snowy or icy patch, it&#8217;s probably best to stop and walk around it.<\/p>\n<p><b>Breathing:<\/b> Check your breath. The effects of cold exposure can often impede normal physiological function. Specifically, inhaling cold dry air during physical activity can have <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/doi.org\/10.1136\/bjsports-2012-091296\">adverse health effects on breathing<\/a>. Especially true for those with compromised respiratory systems or those predisposed to asthma.<\/p>\n<p>                                                                                                                                            <b>Hydration:<\/b> Even though it may not seem like an immediate need, it&#8217;s important to be well hydrated before and throughout your workouts. Cold and snow don&#8217;t mean the air is wet (much of the arctic is actually <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.britannica.com\/science\/cold-desert\">classified as a desert<\/a> because of the lack of precipitation). Also, your body generates a lot of heat, even more when you&#8217;re exercising, causing heat loss from sweat.<\/p>\n<p>If you&#8217;re just getting started with winter running, know that there are plenty of others out there too. In cities across North America, runners kick-start their year by hitting the streets to cover five-kilometer and 10-kilometer distances <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.newyearsrun.com\/\">on New Year&#8217;s Day<\/a>, which could be a great inspiration to jump-start your winter exercising. Remember, as you get started, make a plan to do it safely.<\/p>\n<div class=\"d-inline-block text-medium my-4\">\n                                                Provided by<br \/>\n                                                                                                    The Conversation<br \/>\n                                                                                                        <a rel=\"nofollow noopener\" target=\"_blank\" class=\"icon_open\" href=\"https:\/\/theconversation.com\"><br \/>\n                                                        <svg><use href=\"https:\/\/medx.b-cdn.net\/tmpl\/v6\/img\/svg\/sprite.svg#icon_open\" x=\"0\" y=\"0\"\/><\/svg><\/a><\/p><\/div>\n<p class=\"article-main__note mt-4\">\n                                                This article is republished from <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/theconversation.com\">The Conversation<\/a> under a Creative Commons license. Read the <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/theconversation.com\/how-to-jump-start-your-new-year-with-cold-weather-running-220027\">original article<\/a>.<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/counter.theconversation.com\/content\/220027\/count.gif?distributor=republish-lightbox-advanced\" alt=\"The Conversation\" width=\"1\" height=\"1\"\/><\/p>\n<p>                                        <!-- print only --><\/p>\n<div class=\"d-none d-print-block\">\n<p>                                                 <strong>Citation<\/strong>:<br \/>\n                                                 How to jump-start your new year with cold weather running (2023, December 30)<br \/>\n                                                 retrieved 30 December 2023<br \/>\n                                                 from https:\/\/medicalxpress.com\/<a href=\"https:\/\/buradabiliyorum.com\/en\/category\/news\/\" data-internallinksmanager029f6b8e52c=\"2\" title=\"News\" target=\"_blank\" rel=\"noopener\">news<\/a>\/2023-12-jump-start-year-cold-weather.html<\/p>\n<p>                                            This document is subject to copyright. Apart from any fair dealing for the purpose of private study or research, no<br \/>\n                                            part may be reproduced without the written permission. The content is provided for information purposes only.<\/p><\/div>\n<\/p><\/div>\n<p><script id=\"facebook-jssdk\" async=\"\" src=\"https:\/\/connect.facebook.net\/en_US\/sdk.js\"><\/script><\/p>\n<blockquote><p><strong><span style=\"color: #ff6600;\">If you liked the article, do not forget to share it with your friends. Follow us on\u00a0<span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/news.google.com\/publications\/CAAqBwgKMLG0nwswvr63Aw\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Google News<\/a><\/span>\u00a0too, click on the star and choose us from your favorites.<\/span><\/strong><\/p><\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\">For forums sites go to <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/forum.buradabiliyorum.com\/\" target=\"_blank\" rel=\"noopener\">Forum.BuradaBiliyorum.Com<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\"><strong>If you want to read more Like this articles, you can visit our <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/en.buradabiliyorum.com\/science\/\" target=\"_blank\" rel=\"noopener\">Science category.<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<p><span style=\"color: black;\"><a style=\"color: #ff9900;\" href=\"https:\/\/medicalxpress.com\/news\/2023-12-jump-start-year-cold-weather.html\" target=\"_blank\" rel=\"noopener\">Source<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Credit: Pixabay\/CC0 Public Domain As 2024 approaches, many people look to begin the year with resolutions to become more fit. Some people find it challenging to get enthusiastic about outdoor exercise during the winter. However, don&#8217;t discount the joys of running in a winter wonderland. It&#8217;s accessible, available to all and doesn&#8217;t involve gym fees&#8230;<\/p>\n","protected":false},"author":1,"featured_media":602947,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/scx2.b-cdn.net\/gfx\/news\/hires\/2023\/running-in-the-cold.jpg","fifu_image_alt":"","footnotes":""},"categories":[16],"tags":[],"class_list":["post-602946","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sciencee"],"_links":{"self":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/602946","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/comments?post=602946"}],"version-history":[{"count":0,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/602946\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media\/602947"}],"wp:attachment":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media?parent=602946"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/categories?post=602946"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/tags?post=602946"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}