running shoes

Is Running in Cold Weather Healthy For you – 2020 Guide

Running is probably one of the most feel-good exercises out there. The amount of stamina you can get out of this exercise cannot be achieved with anything else. Sure, push-ups, lifting weight, pull-ups, and chin-ups might be great for your strength, but they will never improve your stamina to a level like running would.

However, when the weather starts getting colder during the winter season when the air is dry and the chances of rain or snow are high, the motivation to go out for a run is almost non-existent. Getting yourself out of the comfort of your warm home is difficult. You give yourself various excuses not to go out.

But, the reality is that once you start warming up, you won’t even feel the snow or the cold. Believe it or not, but running in cold weather can actually be better for you. It might feel like the movement of your body is simpler and easier, your metabolism is working faster and the possibility of experiencing a bunch of other benefits.

How to stay warm and safe


Before we start explaining the benefits of running in cold weather, we should first give you a guide on how to stay warm and safe too.

Warm-up exercises


Most sport/exercise-related injuries happen when a person is not properly warmed up. Your elbows, knees and other joints in your hand and feet are still stiff. So, before you start running, you should do some stretching,jumping jacks, a couple of push-ups and you will be ready to go.

Dress appropriately


You can’t leave your house for a run with a pair of shorts and a shirt like you used to do. You will need a few layers of clothing to ensure that you don’t freeze. Cold weather is something that you should take seriously. Once you have warmed up, and have made a couple of runs around the neighborhood, you can’t start taking off layers of your clothing to let your body breathe a bit. You should check LEAPFIT to find a proper set of running clothes.

Running shoes


Keeping your feet comfortable, warm and your joints protected is very important. You will need a pair of sneakers that are light enough and ones with a nice grip on the bottom of the sole. Roads and gravel can be quite slippery, especially if the temperature is below freezing. Slipping and hurting yourself because of a bad pair of shoes is not something that you would want to happen to you.

Now that we got through some of the ways to keep yourself warm and safe, here are the benefits of running in cold weather.

Burning more fat


How could the temperature of the atmosphere outside have such a huge impact on your body? We admit that it sounds weird, but it is true. The fat inside of the human body is not just one type of mass, but it is actually several different types. Currently we different three different cells: white, brown and visceral.

The type of fat that causes health problems and that we want to get rid of is the white one. These white and large cells are usually stored between and around the organs. Of course, this type of fat is good for your health, but too much of it can be dangerous to your health.

When you start exposing and exercising in the cold outside, the white fat inside of your body is turning into brown. The brown type is what helps us stay warm and it helps the body to burn calories. So, the colder outside and the more you exercise, the more white fat you are removing out of your body. You will quickly start noticing a change in your body’s shape and you will look a lot fitter than you used to.

Less stress on the body


Have you ever tried running during the summer days under the scorching hot sun? If you haven’t then don’t try to do that, because an excessive amount of heat to your body can be seriously dangerous. Overheating or dehydrating is not something that you would want to happen to you while you are outside running.

When exercising, the speed of the heart’s pumping increases, the blood vessels in the start to widen, exposing more blood to the skin. This is the reason why your body gets so warm when working out. The more blood the heart pumps to the skin and muscles, the more you will be able to endure. You are stronger and faster during these moments.

However, all of this excess heat has to be released somehow which is why you start sweating. The more you work out, the more you will start sweating.

If you go outside on a run during the hot summer days, you will have a much harder time cooling down which is why your stamina is not as high as it was just a couple of months ago during the spring days.

This is why cold is the ideal type of weather. The cold air will help you cool down while running, keeping your body’s temperature at a perfect level at all times, giving you the ability to perform much better than you would in hotter weather.

You’ll spend less time at home


Many studies have shown that people during the winter days have a lot less motivation to get out of the home. Of course, you will still have to go to school, college or work, but the number of social interactions outside of your obligatory tasks is considerably reduced. Less sun, cloudy weather, grey lighting looks depressing which is why we feel a bit depressed during this time.

Such sad times can lead people to stay at home and eat more. So, if you do not want to ruin the progress you have achieved during the summer and autumn days, you should start running in the cold. It will make you feel lively and you will have a good reason to get out of the comfort of your home.

Essential Gear for Running

Running is perhaps the most convenient sport that you can do anywhere and at any time. Hence, your running gear can have a major impact on your motivation and performance. In fact, having the proper gear is important – whether you are a beginner or a well-established athlete. The right gear will improve your success chances, and it might make your runs more comfortable ad enjoyable. So, in this article, you will be able to read about the must-have running gear. Let’s take a look at the list:

1. Running Shoes

The most important piece of gear you will need as a runner are shoes. Hence, you should spend money and time looking for the perfect ones. If you want to stay healthy and pain-free, you will need a pair of well-cushioned running shoes that will feel comfortable and that will match your foot gait and biomechanics. If you’re trying to relieve the pain that results from not having proper support and cushioning or if you want extra shock absorption, Protalus shoe insoles are a great choice. Keep in mind that running in our old sneakers can lead to injuries and pain, so, get rid of your old running shoes instantly. If you want to read more about running shoes, click here.

2. Shirt

The choice you make will mostly depend on the weather and season. That is why you will need to purchase shirts for different temperatures and seasons, in various fabrics and weights. These can include sleeveless shirts, heavy turtlenecks, light shirt, and so on. You should avoid buying cotton shirts. Instead, choose clothes that are made with technical fabrics. They will keep moisture away from your skin, leaving it on the surface where it will evaporate. These materials are also light, cool, and comfortable against the skin.

3. Leg Attire

When it comes to your leg attire, there are two main choices – short and running tights. The best shorts are made from lightweight, breathable materials, with a light mesh on the interior side. You should also consider getting shorts that have extra pockets for carrying your keys, phone, or ID. The best tights are made from stretchy fabrics like Supplex or Nylon. These will keep moisture away and they will feel comfortable against your skin.

4. A Sports Watch

If you are really serious about your exercise routine, then a sports watch might come n handy. A watch that has a good GPS system can turn every workout session into a data-producing one. It is perfect for keeping track of your running time, see patterns in your training, and taking splits during the running.

5. Heart Rate Monitor

A heart rate monitor is strapped to your chest and it will provide you with an accurate reading of your heartbeat while running. It is useful if you want to avoid undertraining or overtraining. A heart rate monitor will act like a running coach that can help you to find the best training spot – not too little, not too much. And you will no longer have to guess your training intensity level or pace.


If you are either a beginner or an advanced runner, the gear from this article will make your runs more comfortable, pain-free, and less overwhelming. Hence, if you do not have this gear or if you are missing a few items, do not waste any more time and start searching for the perfect gear that will fit your needs perfectly.

Things to consider before choosing the best running shoes for flat feet

As an individual with flat feet condition and would love to continue running must be given a chance to follow his passion by using the best running shoes for flat feet. In my opinion, one’s imperfections or even a disability must not be a reason to stop you from doing physical activities. It is true that you may have a flat foot and finding a perfect shoe for you is quite tough.  But will this be a reason to turn your back from your passion?

A lot of people would love to run but we’re not even capable of standing or walking on their own. While you, having a flat foot, still have the chance to walk and stand on your own feet. So, you are still lucky because you were just with this condition. Now, if you would really want to do any outdoor activity, then you can just always wear the right pair of shoe.

Know your feet condition

You may be considered as an individual with a flat foot when you have fallen arches. This means that your foot comes with low or very low arches. In such condition, your foot or both of your feet on the ground is flat. I wonder how your foot, having 33 joints and are attached to 26 bones.

Do you know that your arches act like a shock absorber as you make steps? It also plays an important function because it needs to distribute your body’s weight across your legs and feet. If the arch is properly structured, then you would surely have a good way to walk. Aside from that, it must also be sturdy and flexible as well. So that it can adapt or absorb the stress of the ground.

It is also difficult to have flat feet because the foot usually rolls to the inner sides. And then, the ligaments, as well as the muscles, are strained. This pain makes one feel uncomfortable. And then, when things get worse, some of your bodies parts, such as legs, knees, lower back, hips, and calf might also be affected.

Why will you run even with flat feet?

Well, who would not like to go out for an exercise, right? A lot of individuals today run along the parks or shores to exercise or work out. This only means that a lot of people are concerned about their health. Anyway, this is an exercise that everybody can always do without any machine. No wonder why a lot of people prefer working out this way.

Actually, you should know that running is always good for your health. When you run, you sweat. If you can do this regularly, then it would be a good way to maintain your desired body weight. I guess you are aware that running means that you may also burn fats or calories. In fact, a person with an average weight of 160 pounds may actually burn over 850 calories per hour. So, if you have plans of losing weight, then I suggest you do running activities.

Now, with your flat foot condition, make sure to get a shoe that surely suits you. You have to do this to avoid difficulties as well as injuries. I know that there are a lot of shoes available on the market, but do not just wear it because you like it or it is expensive. And then, make sure that this is something that you can use every day because you will surely have a goal and a timeframe to follow.

Finding the shoe

I know that finding the right pair of shoe will give you a headache, so you have to be patient. Again, find the ones that suit your flat foot condition. Make sure that this pair of shoe will give your foot, heels, and toes additional support. If you can find this, then it means that this shoe will surely last for a longer time. Of course, this must have a really good and high quality, too.

When you look at the shoes thoroughly. You have to check if the structure is right for your flat feet. Aside from that, you must also check on the insoles because this will be very helpful for the stability of the arches and heels. This will help in reducing pain that the muscles may receive from ground pressure.

Come to think of it and decide well. You have a lot of questions to answer. Is it really designed for flat feet’s running shoes? If this is just meant for walking, then it means that it has fewer standards and may not last long when used for running. Remember that when you run, you pass more stress to the shoes. Check the right type of shoes on, and  make sure that it will be used for the right activity.