Running on colder days? Here’s how to dress
Dear runners, in previous articles we dealt with the topic of running on cold days, and in this article we will give you advice on how best to dress for running on cold days, if you are a fan of running in autumn or winter.
The subjective feeling of the outside temperature is, you will agree, individual. While some feel the cold easily, others actually like or better tolerate colder weather, and what we certainly do not want is to catch a cold while running. However, whatever time of year you run, we advise you to always follow the well-known sentence: “dress in layers”. But when we talk about running, what you need to know is that those layers of clothing should be as thin as possible, that there should be several of them and that, if possible, they should be long-sleeved T-shirts, sweatshirts and other garments that you can later take off once you warm up. What is not recommended is overdressing, precisely because the body warms up faster.
When running in winter, let hats and gloves be an indispensable part of your outfit, and what you should never wear are cotton T-shirts and tracksuits, because the sweat in them will chill you. Experts point out that moderate activity on cold days has a beneficial effect on the body, of course if your state of health allows it, and what you need to pay attention to is clothing and footwear. Professional coaches advise choosing synthetic clothing, while thermal tracksuit bottoms or leggings are worn only when the temperature drops to ten degrees below zero. It is also advised to change your clothes immediately after finishing your run.
Doctors say that when you start running you may feel a tightness in your chest, which is a consequence of the blood vessels contracting and is caused by the cold air, but as soon as you start to warm up and air at your body temperature reaches your lungs, that feeling disappears and there is no fear that you will fall ill.
A runny nose while running on cold days is something everyone has experienced, and it is the result of excess mucus produced by the cells in the nose to moisten the dry, cold air we breathe in, which is why it is important to drink plenty of water, because fluid is lost through exhalation and because the body heats up more.
For those who are just starting to run, especially on colder days, it is advised to walk first and to warm up before running with a few sets of squats or push-ups, because in low temperatures the muscles are stiffer and more prone to injury.