Suche
As temperatures drop and winter sets in, running outside may not be as appealing as it is during these temperate spring and fall days. Luckily, running outdoors can still be part of your routine – you just need to take a few precautions and choose the right equipment. And if you just can't stand the cold, there are plenty of ways to stay in shape, even if you don't like running on a treadmill.
But first, how cold is too cold to run outdoors? According to John Castellani, an exercise physiologist at the Army Research Institute of Environmental Medicine, the highest risk of injury in cold temperatures is frostbite, which occurs at 17 or 18 degrees below zero. As long as the temperatures aren't that extreme, you should be fine to run outside as long as you have the right gear to keep you warm.
Running outdoors
When running outdoors, dress in layers and keep the wicking layers close to your body. Wool is a good fabric choice for the base layer. Next, wear a cotton or fleece layer that provides insulation underneath your top windproof layer. Because frostbite is more likely to occur on the extremities and exposed skin, it's a good idea to wear gloves and moisture-wicking socks and cover your head and face when temperatures drop.
However, it's not enough to prepare for an outdoor run. A proper dynamic warm-up is key to preventing “cold muscle” injuries – something that can also occur indoors. A dynamic warm-up consists of exercises in a dynamic or moving pattern that mimic the movement patterns you perform during your workout. Runners should perform front-to-back and side-to-side leg swings and lightly jog in place to increase core temperature and prepare muscles for work. Calf raises and toe raises are also a good dynamic move to do before a run. Once you've warmed up, you're ready to go.
Indoor running ideas
Because running on the treadmill has a different feel than running outside, many people abandon their running programs when temperatures drop and prefer to wait for warmer weather. Others don't like the monotony of running. Additionally, running on the treadmill does not provide the wind resistance of running outdoors and you expend less energy running indoors, resulting in lower calorie burn. To maintain combustion, simply increase the incline to a 1 to 2% gradient.
If you can get used to it, running on the treadmill offers many benefits: the temperature is constant, many treadmills offer viewing options for TV programs or virtual runs, and the degree and speed can be changed with the touch of a finger. However, if you are still not convinced that running on a treadmill can be good for you, finding an alternative activity may be a better option.
Step it up
Climbing stairs is a great complement to running. Both a stairwell and a step machine offer a grade of approximately 65% that cannot be matched by a treadmill. Climbing stairs also has a plyometric component that strengthens the hip stabilizers and increases lung capacity. Short flights of stairs can improve your VO2 max (this is the ability to use oxygen more efficiently during exercise). According to a study published in the British Journal of Sports Medicine, women who performed stair climbing five days a week for eight weeks improved their VO2 max by 17%.
Row, row, row your boat
Rowing, a full-body workout, is another great replacement or addition to your running program. You pull with your upper body, push with your legs, and keep your core in good form throughout the movement. For this reason, rowing can actually help improve your overall running performance. Because rowing is performed in a seated position, your joints can be disrupted by the impact of running. This makes it a great low-impact recovery or workout.
Strengthen and stretch
Take time to tone your entire body through strengthening and stretching. Hiring a personal trainer to evaluate your posture, alignment and running form on a treadmill can help you develop the right routines and identify specific exercises to improve your running.
Winter is short and spring will bloom before you know it. Use inner time and keep your gait strong.