Jog in Cold Weather

If you live in an area with cold winters, chances are that you choose to spend less time outside when it gets cold. If you don't belong to a gym, getting enough exercise can become difficult. Follow these guidelines in order to safely jog in extreme winter conditions.

Steps

  1. Gear up for the running. If you can, apply moisturizer on your skin to keep itching and dryness away. Invest in good ski-mask or hoodie that will protect your neck, head and face from bitter wind. Pull a knit or fleece cap over your ears and wrap a scarf around your neck and mouth if you don't have a ski mask. Find a lightweight but warm winter jacket for you to wear. These are usually fleece. Gear up under it with a t shirt (long sleeved or short sleeved) and a sweatshirt. Too warm will cause you to sweat after a few seconds of running. Wear leggings and sweatpants, or long underwear and sweatpants.
  2. Wear 2 layers of socks. The inside layer can be a thin tight cotton sock, and the outside layer should be warm, luxurious fleece or cotton sock.
  3. Wear running shoes that have decent traction, so you can maintain traction on icy or snowy surfaces. Trail-running shoes work very well. If there is too much snow, try lightweight boots that bend with you but wick off snow and moisture.
  4. Now that you're all geared up, put on your gloves or mittens.
  5. Warm up. Before jogging, jump up and down or run in place. Stretch out tired muscles. Break a sweat.
  6. Head outside and make your way to your favorite trail. Walk for 5 minutes to loosen your muscles. Then stop to take another stretch if you'd like.
  7. Start jogging! Avoid snowy clumps or jog very slowly over them. Thick areas of snow are maneuverable if boots are worn, but ice should be carefully and slowly walked over. Safety is number one. Your biggest danger when jogging in cold weather is water or ice on the ground. Slipping and falling onto ice hurts. No matter how you want to burn those calories, do NOT run over these patches! Feel the cool wind on your face and breathe in the fresh air. Keep your breathing even.
  8. Jog home and enjoy a warm cup of tea or water. Doesn't jogging in the winter feel good?



Tips

  • Your eyebrows and eyelashes will accumulate moisture from your breath, and may develop large chunks of ice. You'll look like Jack Frost! Just get in a warm area or wipe it off.
  • You should dress for 15F greater than the existing temperature. For example if it is 35F you should dress for 50F and you will not overheat while running. One caution if there is a large wind speed greater than {{safesubst:#invoke:convert|convert}} then adjust to included a wind breaker.
  • Follow all normal exercise advice: start slow, stop if you feel pain, and choose safe routes.
  • Running in the snow can be very enjoyable - the ground has extra padding, and you can enjoy the silence that comes from a fresh snowfall.

Warnings

  • It can be unhealthy for your respiratory system to exercise in cold weather. Wearing a scarf or other warm clothing over your mouth and nose will warm the air and make it easier for you breathe.
  • Don't stretch cold muscles.
  • It is essential to keep as much skin covered as possible with warm layers in order to avoid frostbite.

Things You'll Need

  • scarf, "hoodie", or ski-mask
  • wool hat
  • t-shirt
  • long-sleeve shirt
  • sweat-shirt.
  • sweat-pants
  • long underwear
  • at least two pairs of socks
  • running shoes with good traction
  • Warm gloves or mittens

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