I have been running to keep fit for the past ten years on and off. Yes it is hard to get motivated in the cold months to keep at it. However, I have found it much harder to stop and then start again in spring. My body easily gets sore and joints seize up since I have been inactive. Running is a great way to burn a lot of calories, build slow twitch muscle, and improve respiratory health by learning to regulate breathing and expanding lung capacity.
Do not run on an empty stomach
Have a scrambled egg or half a muffin a half-hour before you go out. It is said that many people who run over eat after exercising, It is true that you are hungry afterward. To diminish this craving, have something before you get ready to do any cardiovascular workout. Also it is important if you run in the morning, to break your fast before you work out. If not, you will be starved and will most likely overeat at breakfast.
Have a schedule
It is important for the body to have a schedule and routine. It is important to go at your own pace, from walking to jogging to sprinting. Gradually advancing will allow you to learn your limit and expand your lung capacity. Resting reduces the build up of lactic acid in the muscle tissue and reduces soreness. I will run at least two miles two days in a row, then rest for one day and do other exercises that focus on the upper body.
The warmest time of day is around 3 p.m., but just run whenever your schedule allows. This flexibility is really the reason why I began to run as opposed to walking on a treadmill at a gym. Also it is believed that running in the open burns more calories because you experience varying changes in incline and obstacles that force you to change your speed and step.
Dress for the weather
Spandex or long underwear is best to wear under your usual sporty attire. I will usually wear a sports bra, a mock turtleneck fleece with zippered pockets, and over that I will also wear a hooded sweatshirt. On the bottom I will wear a good pair of socks, spandex leggings and yoga pants. I recommend getting an all-terrain running shoe for the snow and rain. Also a baseball cap helps keep the heat in. After 12 minutes you will start to sweat anyway. If it is snowing sideways, obviously do not jeopardize your safety. On days like that, just sprint up and down your stairs for 20 minutes to get your heart rate up.
Do not use your mp3 player
Running, or any activity in general outdoors, can be dangerous if you are not aware of your surroundings. Frequently pedestrians are victims of automobile accidents because they are preoccupied with their mobile listening device. I personally do not run with my mp3 player, but if you must at least turn the volume way down and keep only one ear bud in.
Always carry a cellphone
Even if you are just running laps around your block it is important to have your cell with you in case of an emergency. I do not mean to scare people but if you are hit by a car or are accosted you must have a means of contacting help or if you are struck unconscious, to have a way for paramedics to identify you. It is a good idea to get a friend involved in your running routine to motivate you and to have safety in numbers. To be honest, this is a hard activity to get people involved in. But if you keep it up by yourself you may inspire your friends to join you.
Running with your pet
Your dog needs exercise during the winter months, but if it is a smaller lap dog or an older large-boned dog, running may cause stress on the joints. A young dog with energy to spend is an ideal running companion. Just be sure to wipe the dog's paws with a warm damp cloth and then gently rub a small amount of petroleum jelly to avoid the pads of the feet cracking from ground-in sand and salt. Most dogs do not like wearing rubberized booties, but is a fail-safe way to ensure the best health of the soft pads. Also in urban areas you need to be aware of the possibility of electrified grates. If you can get the dog use to them, rubber socks are a great way to ensure the safety of your pet's paws. They can be found online or ask your local pet supply retailer.
Your overall health depends on a varied diet and physical activity. I hope these tips help you and your friends stay active this winter.
More information:
Burfoot, Amby "Can You Really Boost Your Metabolism?", Runner's World, August 2004
Human Biology: concepts and current issues, by Michael D. Johnson, Addison Wesley Longman, Inc. 2001
Nutrition: concepts and controversies, by Frances Sizer and Eleanor Whitney, Thomson Wadsworth 2003
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