(14-02-13) How to run and work out safely in cold weather

by Sarka-Jonae Miller

(NaturalNews) Exercising during cold weather months is important to keep the
immune system working optimally and to stave off winter weight gain. But how do
you balance the need to stay warm and covered up with the need to move
unhindered? Learn how to protect yourself against the cold without overdoing
it.

Layer appropriately
A quick glance outside reveals people bundled up in overcoats, scarves,
gloves, and ear muffs. You think, I had better cover up, and start wrapping
yourself in every warm piece of clothing you own. Unfortunately, there is such
a thing as wearing too many layers for a run outdoors.

Put on just enough clothing to keep you warm but that won't cause you to
overheat once your body temperature rises during your workout. You should be
able to move naturally in your workout attire. Take off anything that obscures
your vision or limits your mobility.

Pamper and protect your feet
Of course you want to keep your body warm, but keeping your feet dry and warm
should be your primary concern when running outdoors. If your favorite running
shoes have a design that lets in moisture, hang them up for the season and get
something new. Buy shoes with a protective layer and take a little time to coat
them with water-resistant spray.

Choose synthetic
Synthetic clothing is ideal for winter workouts. Synthetic fabrics that fit
close to your body wick away sweat so that it does not cool against your skin.
Do not forget about your hands and head. Gloves and a hat made from synthetic
materials are non-negotiable when it is really cold.

Protect exposed skin
One thing many people forget to wear during cold, cloudy days is sunscreen.
Just because the sun is not as strong as during other times of the year does
not mean it cannot burn you. Slather on a natural sunscreen, sweat-resistant
for any part of your skin that is visible.

The risk of covering your skin with clothing and sunscreen whenever you go out
during the winter is that you may make yourself deficient in vitamin D. Your
body naturally makes the vitamin from exposure to sunlight, but it cannot do so
if sunscreen and clothes get in the way, especially when the winter sun is
weak. While many people can get enough of the vitamin from being outdoors with
unprotected skin for 10 to 15 minutes during warm weather months, winter is a
different story. Without enough vitamin D, you increase your risk of bone
fractures by up to 60 percent, not a great thing when you are running on
potentially icy surfaces. Aim for supplementing with 25 micrograms of vitamin D
daily.

Drink water
People often make the mistake of thinking that they do not need a lot of water
when the weather is cold. You may think that you do not sweat much when you run
or work out in the cold. You would be wrong. You need to have access to water
when you work out any time of the year.

A great way to get an extra hydrating boost is by drinking coconut water,
which is a natural source of electrolytes. Coconut water also contains
antioxidants that help your immune system fight off the nasty bugs that pop up
often during wintertime.

Follow these tips to exercise safely when it is cold outside and to stay
healthy during a time of year that many people fall ill or feel their energy
levels plummet.

Sources for this article include:

http://www.fitday.com
http://greatist.com/tips/cold-weather-exercise/#
http://www.dailymail.co.uk
http://www.naturalnews.com
http://www.naturalnews.com

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