Tag Archives: cold-weather

How to Train in Winter Temperatures & Adjust Your Training Indoors

Dark, wet and temperatures far below 0° F are the conditions when all runners suffer at this time of year.

Not only is it uncomfortable to run outside in these conditions, it can also lead to injuries and infection. If you want to compete or train outside, consider following these tips below.

As the cold air can cause damage in the lungs, you should choose the mildest hours of the day, if you are forced to do your workout outside. You will want to choose an extra layer of windproof clothing because the wind can cool down your core-temperature. You will want to wear more thin layers, because this way you can adjust your apparel to the needs of your body and avoid exceeding perspiration while your body is warming up during your workout. Because most heat is lost through the head, you will want to wear a hat while running outside. To protect your facial skin from the cold temperatures, use an acidic skin-cream, or if you’re like my husband, wear a ski mask.

When you have finished your run, make sure to replace your workout gear with a dry and warm layer of clean clothes as soon as possible so you don’t catch a nasty cold from finishing a workout and having a chill.

If you have an opportunity to switch your training to an indoor facility to avoid extreme temperatures, I’ve got tips for that too.

Runs can be shifted 1:1 to the treadmill. You will want to choose 1-3% ascend to simulate running outside. Be sure to stretch out your calf-muscles, because the ascend causes more power-transfer out of this area. If you are doing intervals on the treadmill, raise your speed at the end of the previous zone, to be in the high-interval-zone from the first second on. Stay in the interval-zone until the last second and then slow down to the recovery-speed.

If you like diversion, you can use a stepper, an elliptical-trainer or a cross-trainer instead of always running on the dreadmill.

If you are not into a treadmill or machine, this is a great opportunity to mix it up and add strength and flexibility workouts.  These workouts will help you to improve your running while still providing an alternative for a safe warm indoor workout at home.

Indoor or outdoor, be sure stretch and dress appropriately!

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How to Stay Motivated When it’s COLD outside!

It’s getting cold here in Northwestern Pennsylvania, in fact, we’ve had a few days of snow “dust” already, not enough for the ground to be covered in snow, but still, SNOW. I am always cold so to go outside, on purpose, in the cold to run is not exactly my idea of a great time. My ideal running weather is in the fall, not too hot & not too cold, but fall is gone around these parts so unless I want to run on the dreadmill for the next four to six months, I need some motivation.

There’s lots of articles and advice out there on the internets so rather than repeating it all here, I’ll simply link to some of the articles I’ve found to be the most helpful to me.

  • 4 Winter Workout Motivation Tips by Tina Haupert of Carrots ‘N’ Cake; my favorite tip is putting my jacket in the dryer for five minutes before leaving the house. I started doing this for my kids last winter in the mornings with their clothes and they LOVE it!
  • Winter-Proof Your Run by Rozalynn S. Frazier; this article gives great tips on how to dress appropriately for a run outside all winter long, warming up, avoiding slips, and the importance of staying hydrated.
  • 4 Workouts to Get You Through the Winter by Tina Haupert of Carrots ‘N’ Cake; if you really don’t want to brave the cold, this article has suggestions on how to keep your workouts fun and interesting to avoid boredom in the gym.
  • The Secrets to a Super-Happy Winter by Leslie Barrie; the article suggests staying positive, giving yourself incentives, eating healthy, join a group, enjoy the season and more!
**All articles from Health.com**
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