8 Essential Winter Jogging Tips for Weight Loss Management
Jogging is a great form of exercise because it helps you to develop your muscles and strengthen your cardiovascular system. It is also an inexpensive form of exercise because all you need is a good pair of Jogging shoes.If you have adopted it as part of your weight loss management strategies, then, it is very necessary to follow your routine, even through the cold winter months.
However, when you are jogging in the winter, specifically in places that experience all four seasons, it is important that you alter your routine to accommodate for the colder weather. These few tips that will help you to stay safe and get the most out of your run during the winter months. It will also help to keep your effort to lose weight quickly on track.
Layer your jogging clothes
The winter brings with it frigid temperatures and it is important that you stay warm as you are jogging. Layering is a good idea because you can always remove layers if you feel yourself getting overheated. Your base layer should be a type of synthetic fabric, such as polyester or polypropylene. These help to wick away moisture and keep your body temperature at a stable number.
The middle layer should be something like wool. You can find lightweight wool to help you stay warm without being overly warm. It also naturally resists odors so there is no need to give it an antimicrobial treatment after your run. For your top layer, a basic winter jogging jacket is adequate to keep you warm and dry. When it comes to pants, you should wear insulated leggings or jogging pants. These will ensure that your legs always have adequate warmth.
Choose the right socks and shoes
The toes and feet are prone to frostbite, so it is critical to provide them with the right degree of warmth and protection. Your socks should be of a material that will keep your feet dry by wicking away moisture. Synthetic fabrics and a fabric called Smartwool are both ideal for keeping your feet warm and dry.
Your jogging shoes in the winter need to be able to stand up to the elements. Anticipate things like snow and ice, so consider shoes that have a lot of tread to prevent falls. Your shoes must fit well too because if your shoes are too big or too small, it increases your risk of falling. There are trail-jogging shoes that work very well for winter well because they naturally have a very aggressive tread pattern and deeper lugs. Make sure that the shoes are in good shape too because this will prevent moisture from getting in.
Have a Plan B
When you are jogging in the winter, there are going to be days where you simply cannot run outside due to the weather. If the weather is extremely cold, if it is very windy or if there is severe snow or other precipitation, Jogging outside comes with too much danger. On days like this, have a plan to run inside on a treadmill or on an indoor track. This will keep you safe while not forcing you to skip your run.
Cover it all up
Your feet and main area of the body are covered well, but you must also think about your hands, ears and face when you run in the winter. Hypothermia and frostbite are constant concerns, especially for these areas of the body. Wear a warm pair of gloves, cover your head with a warm hat and have your ears covered at all times. If it is very cold, you should also cover your face.
Hydrate before and after
Many people do not hydrate as aggressively as required during the winter months, but it is of critical importance. If you are dehydrated, your risk of hypothermia increases significantly. You still perspire in the cold and you also lose fluids as you exhale. Hydrate well before your run, carry water with you and hydrate after your run.
During the winter months, the days are much shorter and daylight starts later. This means that if you are jogging before or after work, you are likely to be jogging in the dark or almost dark. Wear brightly colored and reflective clothing so that drivers can see you. This is especially important if you are jogging on the side of the road. You can find reflective tape at hardware and big box stores and you simply cut strips and place this on your winter jogging jacket. You can remove it to wash the jacket and then apply a new strip before your next run.
Warm up indoors
Before you head out into the cold, take 10 to 15 minutes to warm up in your home because it will be a lot easier than trying to warm up in the cold. Things like jogging up and down stairs, jogging in place or jumping rope are all effective in getting your body prepared for exercise. When you warm up indoors, you also help to make the transition into the colder temperatures easier because you will feel warmer despite the number of the thermometer outside.
Click here to read about one of the best exercise videos that can help you go through these routines.
Warm yourself up quickly afterward
After you return from your run, immediately remove all of your clothes and change into something warm. When you run in the winter, as soon as you stop, your core body temperature decreases and you need to make up for this. Drinking something warm, such as tea, coffee or hot chocolate is also highly beneficial in warming you up. Once you feel warm, you can take a warm shower to eliminate the rest of the chill. If you like to stretch after your run, do this after removing your wet clothes.
When you employ these winter jogging tips, you can maintain your endurance and even build upon it. By the time the warm weather comes, you will be able to go back into your normal spring and summer jogging routines without losing anything. This is important for weight loss management and healthy living. Just make sure that you are being safe since jogging in the winter comes with various hazards.
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