How to prevent cold winter running winter running precautions

April 30, 2023

Running training is a great way to control your weight and improve your health in the long run, but training in the fall and winter may be different than in the summer. The temperature difference between morning and evening in fall and winter weather changes a lot, especially in the evening when the cool breath is more obvious, if you do not do a good job of keeping warm, the cold is likely to find you. Here are some tips to help you successfully complete your winter running training!

Warm up less wear, end quickly take off

When you start exercising, your body quickly starts to warm up, so you don't need many layers of clothing to get your body warm. But on the contrary, when you stop running, you must quickly change these wet clothes to down, or body temperature will be lost very quickly, then you must change to dry clothes to keep warm.

Body temperature is 12 degrees higher than the temperature is most appropriate

In order to let you can wear the appropriate clothes running, using these simple principles, the outside temperature plus 12 degrees is your body temperature when running. However, this temperature will also vary according to your body type, running speed and the length of the running distance.

Low intensity high 6~9 degrees is suitable

For lean and small runners with low body weight, or those who just go for a relaxing run, adding 6-9 degrees to the outside temperature is the temperature you feel when running.

Change clothes in time for running with the wind

In addition, when running in windy weather, because it is running in the wind, so the wind will blow from behind during the return journey, then remember not to wear sweaty and wet clothes, which will make you lose your body temperature quickly and easily feel cold.

Onion-style dressing method

So, the best way is the onion dressing method, wear a few pieces of light, breathable and sweat-wicking running clothes, so that you can keep warm when you start running. When you feel hot from running, you can also easily remove these clothes in one layer and tie them around your waist so that you can continue running. Or just use the running around the circle method and put the extra clothes on your body at the start when you run back to the start.

Super cold temperature reasonable with

If the weather is really quite cold, the top part of the clothing, you can take the way of short inside and long outside or add a windproof jacket, through the movement of the time lengthened, the body temperature also gradually rise, feel hot then take off the outer layer of clothes or jacket. The bottom half of the body can choose shorts and inner pants. If you are afraid that your hands and ears will be cold, you can choose to add gloves or ear muffs or headband to keep warm.

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