How to Start the Modern Year with a Frigid-Weather Run

As 2024 approaches, many people start the year with resolutions to get fitter. Some people find it difficult to get excited about exercising outdoors in the winter. But don’t underestimate the joy of running in a winter wonderland. It’s accessible, available to everyone, and doesn’t involve gym fees or steep equipment.

Health benefits

First, exercise has tremendous physical health benefits, such as: improved heart and blood vessel health, accelerated metabolismbeneficial body composition and enhanced functioning of the immune system. Regular exercise can also help with mental health, including reducing depression, anxiety and improving overall mood..

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Learn more: Exercise can facilitate prevent and treat mental health problems, and being outdoors can further enhance these benefits

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In fact, there is some recent evidence to suggest that outdoor exercise can provide additional improvements in well-being. These improvements can also facilitate combat seasonal affective disorder in the winter months and facilitate fight many seasonal diseasesSo what can we do to jump into the action and enjoy the health benefits of winter?

Motivation 101

Before you start running, think about what motivates you. Modern Year’s resolutions are a great start, but you need a consistent motivator—something that won’t leave by February — to go out and run when the weather forecast starts with minus temperatures.

If you are looking for motivation, start with these tips to get going. Once you find your motivation, lacing up your shoes and taking your first (and subsequent) steps, consistently, won’t be so difficult. Here are a few helpful tips to make that winter run a little easier and a lot more enjoyable.

First steps

The biggest problem with injuries when running in chilly weather is slippery conditions and frostbiteWith that in mind, make sure you have the right gear. When you go out in the winter, think COLD. This is not just an assessment of the weather. This is an acronym that stands for:

• CLEAN: Keeping your gear (clothes and shoes) tidy helps them function properly. Mud and slush on your hands and feet can cause you to lose heat quickly.
• To avoid OVERHEATING:If this is your first time exercising in the chilly, you might think you need to wear a snowsuit. However, if you don’t choose the right gear, you risk overheating.
• Layered clothing: Wearing a fitted, moisture-wicking base layer, a lightweight but insulating mid-layer, and a breathable, windproof and waterproof jacket will get the best of both worlds. Cover the parts of your body that are most exposed to the elements, such as your hands, neck, and face, with running gloves, a neck warmer or scarf, and a hat to keep those areas toasty. Consider running with a hip bag or backpack to carry these items, along with your phone for safety.
• Keep your clothes DRY:Breathable, windproof and waterproof clothing will prevent your clothes from getting soggy due to sweat or weather conditions that could dissipate heat.

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 ran in shorts with gloves and others who could barely move while wearing so many layers. Experiment with what works for you and what makes you feel comfortable.

Tips for success and safety

Make sure you have a clear goal in mind. Do you want to raise your fitness, burn calories, enjoy the fresh air, or just move your body? Whatever your goal, make it something that is short term, sweet and attainable. Leave yourself room to adjust and scale as you pursue your current goals.

Schedule and plan: Find a time slot that works best for you and block it out. In the winter, it’s especially critical to plan your runs. My sound advice is to start slowly and gradually raise the pace.

Don’t skip it, no matter how well you’re doing. Think about your current fitness level: you might set out with the intention of running 10 kilometers, but if you’re three miles from home and get tired or twist an ankle, the long walk (or hobble) home increases your risk of cold-related injuries, such as hypothermia and frostbiteand it can also mean that you are returning in the murky.

To combine: Get out into nature. Find a local, well-lit and well-traveled trail, riverfront, park or hit the streets of your neighborhood. Grab a buddy, connect with people at work, download a running app or join a running club. Meet at a local spot or choose a meeting place after your run session. Make it a weekly social event.

Weather check: Finally, for those of us with smartphones tethered to our hips, have a solid weather app on your home screen. Checking the weather frequently can facilitate you avoid the pitfalls of injury from extremely chilly or slippery surfaces.

Injury prevention

Be mindful of the times you go for a run; if possible, choose a time during shining hours. This will add some warmth, has a positive effect on mood and increases the production of vitamin D for bone health and immune function. Run in well-lit areas and wear brilliant colors so others can see you, especially if you run on the road.

Look straight ahead: Focus on what’s in front of you. It’s simple to get into the zone and get lost in your thoughts or your favorite tune, but assessing the terrain ahead is critical to prevent a wrong step, a sprained ankle or slip.

Step by step: First, focus on getting into a rhythm at a set pace. This will facilitate you create a stride pattern that is neither too brief nor too long to keep you moving. Shortening your stride length will provide more stability in icy and snowy conditions (this is not the time to work on an Olympic stride pattern). If you can’t get past a snowy or icy section, it’s probably best to stop and walk around it.

Respiratory: Check your breathing. The effects of chilly exposure can often impede normal physiological functioning. In particular, breathing chilly, droughty air during physical activity can have negative impact on respiratory healthThis particularly applies to people with a weakened respiratory system or those prone to asthma.

Hydration: While it may not seem like an urgent need, it is critical to stay well hydrated before and during exercise. Frigid and snow do not mean the air is wet (much of the Arctic is, in fact, classified as a desert due to lack of precipitation). In addition, your body generates a lot of heat, even more when you exercise, causing you to lose heat through sweat.

If you’re recent to winter running, there are plenty of them out there. In North American cities, runners start the year by hitting the streets to run five- and 10-kilometer distances on New Year’s Daywhich can be great inspiration to start exercising in the winter. Remember, when you start, plan how to do it safely.