A tip from WebMD: Breathe through your nose in all exercising, let alone running. This will help to maintain the balance between incoming oxygen and exiting carbon dioxide. Your nose performs this task with its cilia and mucous membranes; breathing through the mouth throws off this process and could cause you to hyperventilate.
Running website CoolRunning.com also warns that you should start your run going into the wind and end it with the wind at your back. Running into the wind after you’ve built up a sweat can cause your body temperature to drop significantly.
As with any work out, stretching is imperative; it is highly important in the winter, because your body takes longer to warm up. The website Truestarhealth.com recommends doing some jumping jacks, push-ups and sit-ups, with a few trips up and down the stairs.
Once you have limbered up, control your pace as you start running. “The warm-up I found to be best was, after stretching, start off walking and gradually speed up to a run,” Mulero says. Straining yourself in the cold could be more harmful to your health.
Snow-covered ground increases your risk of slipping. Mulero advises, “Just be careful, watch your footing and know the area you’re running.” If you want to be completely safe, merely use an indoor track or a treadmill.
If you want to experience a mini-marathon in the cold, heed year-round running tips. Always stay hydrated, and wear bright colors and reflective gear to let your presence be known. If you take the proper precautions, your daily jog in the winter will be just as effective as it is in summer. “The most important thing is to listen to your body,” Mulero says. “If there is a problem, it will tell you, so don’t overdo it.”
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