Health and Wellness
Dashing through the snow: Tips on cold-weather running
Runners, you can continue to run strong through the winter by following simple guidelines, said David Harris, national director of personal training for Equinox Fitness Clubs.
- Most heat escapes through the top of your head, so wear a warm hat. Dress in layers to retain heat and wear breathable clothing to avoid over-perspiring. Try to decrease the bulk of the clothing because this can add additional weight that can slow you down and make running awkward and inefficient.
- Make sure you get an adequate warm up and pre-run stretch. This raises the body temperature and limbers the muscles and connective tissue in preparation for the run.
- Stretch thoroughly after you run. As your body temperature decreases, muscles may tighten. Take advantage of your body's natural heat and stretch the muscles while still pliable.
- Fuel up on healthy foods or snacks a few hours before. Simple fruit sugars (fresh fruit, dried fruit, for example) are best, digest quickly and convert to usable workout fuel quickly.
- Cover all your extremities including your ears. Mittens are warmer than gloves. Either way, make sure your hands are covered. Frostbite attacks extremities first.
It may be cold outside, but there's no need to put the brakes on when it comes to winter running.
Used with permission from www.health-eheadlines.com, © 2006 Write On, Inc.
