Hydrate!
Your skin with lotion
Your Face: I got in the habit of putting an additional layer of lotion on my face (and let dry) before I went for a run.
This helps your face from getting too dry.
Your Hands: Before I leave for the run, I would also use handcream for my hands. This definitely helped my hands from becoming too dry when my hands overheated and my gloves came off.
Plus with hand sanitizers this year - if your hands aren’t already feeling extra dry, this will help alittle bit!
Your Body with Water: Be sure to drink plenty of water before and after your run. It’s common to think since its cold that hydrating isn’t necessary, but the winter months are dryer and drinking lots of water is important.
Your Lips with Chapstick. I think our lips are a little more protected with the mask wearing this year, this is a good way to protect your lips when you’re out for a run. I definitely learned from mistakes on this one.
Warm up your body first, save the stretching for after. It’s a shock to the body to be outside in the cold. If you are planning on running, warm up your body by walking for a few minutes to prevent injuries as well as to test the ground - if it’s slippery or not!
Nourish & Rest. If you’re walking or running more than 2-3 miles, it is important to keep this balanced as much as possible during the cold months. Its just as taxing on your body to run in the heat as it is to run in the cold!
Have your medicine available! If you suffer from asthma or other respiratory illnesses, the cold can irritate your lungs making it harder to breath.
How to dress! It’s intimidating to dress for outdoor workouts. Dress in layers, breathable materials and alittle goes along way! I’ve provided some examples below:
30°F
Surprising as this may sound, this temperature is very pleasant to run in. If it’s closer to 30, I would also wear a wicking tank or short sleeved shirt underneath.
20°F
For colder runs, I definitely layer more, but the tip is without thick layers. You still want to be able to move without feeing weighted down. I would include a long-sleeved first layer that has a mock neck for extra warmth. I may wear a full hat instead of just the ear wrap. On really cold days, I’ve also been known to wear two layers of pants 🤷♀️