Running

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

Source: vox.com

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

Source: fitnesstogether.com

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

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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

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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

Source: bostonmagazine.com

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

Source: womensrunning.com

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

Source: worldsmarathons.com

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.

15 Reasons Running Is Better Than the Gym

It can be hard to do running and gym on the same day so choose one — running. Here in this article, we look at 15 great reasons to put on your best running shoes, get outside and run. Let’s check them out — ready, set, go!  Some of https://gym-expert.com/ ideas can help you understand all advantages of running above the gym.

1. Feel Good for Long

A quick five minutes of exercise outdoors will make one’s mood and self-esteem improved dramatically. According to a recent British study, young people and/or those suffering from some form of mental illness notice the most significant impact. This study showed that the effects of jogging were better if to drink water. Cardiovascular exercise while running produces endorphins and regulates metabolism.

2. Longevity

One needs only to do 5-10 minutes of intense sprinting a day to reduce the risk of cardiovascular diseases and cancer dramatically. Running also improves bone strength, making one live a more productive life. All of the cumulative effects of sprinting will increase longevity over time.

3. Run, and You’ll Be Happy

Source:today.com

It’s easy to look for a quick cure when feeling depressed, but reaching for running shoes will be a better choice than getting some snacks in both the short and long run. In a 10-week study, people who ran saw improvements in both their mental and physical health immediately and also after a one year follow up. All it takes is a little perseverance, and jogging can make you super happy, much more than lifting gym weights ever could.

4. Improvements to Attention and Memory

The gym can be great for cardio workouts, but doing cardio work outside is simply pleasant. It turns out to be a lot more enjoyable than we think! If one were to spend an hour a day consistently interacting with nature, their memory and attention span would increase over time by up to 20% according to a 2008 study by Michigan University. Sometimes the kind of gym workout people do just don’t cut it in terms of interaction with the outside world; after all, it’s a pretty sterile and bleak environment in a gym!

5. Vitamin D and Bone Health

The sun is so important for one’s body, creating vitamin D, which is vital for bone density and general bone health. Moreover, this even helps to fight osteoporosis in a long-term perspective. If we run, our bodies get more vitamin D from solar rays, even if they are not intense. All gradual forces that jogging creates on our bodies also make our bones stronger.

6. Wind Resistance

You may be wondering “running or gym which is better for weight loss?” Maybe you can just run on a treadmill to get the same effect? The natural air masses outside act to make workouts harder, helping burn a lot more calories as one battles brutal wind. Also, wind acts as a wonderful source of oxygen and will wake one up, so they keep on running!

7. Music + Jog = Great Mix

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Music can bring enormous benefits for physical and mental wellbeing, especially when combined with a jog. It helps to improve performance, and it is a lot easier to get through an album or two when jogging in the wind as opposed to lifting weights in a sweaty gym. Music also keeps you less distracted so that you can drown out other considerations, helps to forget about tiredness, and enables running longer.

8. Speed and Convenience

Have you ever noticed how inconvenient is going to the gym? So much time commuting there, coming back, swiping your card, taking things in and out of lockers, etc. Sometimes there’s a lot of time wasted. When running outside, the world is your gym. Just pick up and go whenever it is convenient! Nobody will be around telling you what to do, and it’s super-fast to get up and start running.

9. No Stinking Gym Bag

Love them or hate them, gyms are smelly places. The air is usually recirculated, and this means that your gear is going to stink. It can be particularly unpleasant carrying around these smelly garments, especially when commuting to and from work. Gross! Ditch your bag and dump your laundry in the basket at home where it belongs.

10. Free

A regular gym membership is quite pricey, especially when living in expensive neighborhoods. When you’re outside running around, it costs…nothing! That’s right; it’s totally free. Not only do you get running benefits for the body but they cost 0 too. If you’re still wondering, “is running the best exercise?”, it’s certainly the cheapest if you’re working out outside.

11. Weight Loss

Look no further for the best way of burning calories. Jogging is as effective as one can get when it comes to shedding weight because of the number of calories burned per minute of exercise. When you run for 30 minutes, you can burn an enormous 560 calories if you’re able to run at a pace of 9 minutes a mile. When making a comparison between weightlifting in the gym, jogging has been found to burn twice the calories when spending the same amount of time exercising.

12. Burn That Dinner

Source:skinnyrunner.com

Running in the morning can help burn off last night’s dinner! When trying to lose weight, this is a fantastic way to go. Run it off and don’t count the calories when eating.

13. Socializing

If you’re working on fitness goals such as running for weight loss, joining a club can increase your motivation for exercising. There is a vast world of running enthusiasts of all levels out there just waiting to get stuck in and motivate each other. Socialize with some other runners at clubs because it’s difficult doing it in a crowded gym!

14. No Limits

Gyms impose restrictions. The fees, the time you can work out — even the highest difficulty settings on a treadmill! When you’re outside, there are no limits to what you can do.

Source:time.com

15. Compete!

Since a race doesn’t require any huge arena with thousands of amenities, there are many running tracks everywhere. They won’t break the bank nor will there be few of them! Running can provide so many opportunities for getting competitive.

That’s about it from us, and we hope our reasons have given you food for thought. Consider all the pros and cons, and do not stop on the way to a healthy body. Have a good run!

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

Source:digitaltrends.com

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

Source:gearhungry.com

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

Source:compressport.com

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

Source:techradar.com

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

Source:independent.co.uk

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.

Conclusion

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.