Winter Running Guide
March is Running Season!
With a proper warmup and the right gear, wintertime is a great time to get outside and get in shape. If you keep at it a few days per week, you will progress greatly by the time Spring and Summer arrive.
Warm Up Your Body for Winter Running
You can beat the shock of stepping outside into the cold by first warming up your body indoors. Planks are a great way to warm up your body’s engine. Start with planks for 2-4 minutes once or twice, then stretch, layer up, and enjoy a brisk run on a quiet winter day. You may spend just as much time doing planks and stretches inside as you do running outside, and that’s ok! Stretching will burn calories and strengthen your body for a long season of running throughout the rest of the year.
Gear Up for Winter Running
Fitness Tracker
A fitness tracker is an important piece of gear for winter running because it measures your heart rate. Your winter running program will include indoor exercises and stretching more than in the summer. The heart rate monitor shows when your heart rate enters the target cardio zone, which is typically between 120 to 150 beats per minute, depending on your age.
This fitness tracker from Amazon gives you your heart rate, blood pressure, daily steps, pulse oximeter, and much more for only $49.99
Use a Foam Roller to Strengthen and Protect Your Legs
When you start your running program in the winter, it’s a great time to start with less mileage and more conditioning for your body. Follow a short run with a vigorous foam rolling session to protect and strengthen your legs. Check out this video from the Mayo Clinic for tips to get started.
Cold Weather Clothing for Winter Running
Running in the winter requires winter clothing, but once your body is at the target heart rate of 120+ you will create your own heat. This means that thin, insulated running attire is best. Even a light jacket could likely cause you to overheat.
Consider getting multiple sets of winter clothing if you are serious about running 3 or more times per week, unless you plan on doing laundry very frequently.
