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INDIANAPOLIS MONUMENTAL MILE
JUNE 1, 2022

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Preparing to Run in Cold Weather

Preparing to Run in Cold Weather

Fall is finally here, which means the temperature is dropping and there are fewer daylight hours in each day.

For many runners, this is a sigh of relief from the warm and humid temperatures of the summer. However, cold weather running can be a challenge and take more preparation than the 75-degree weather of late summer.

With the right gear and mindset, you won’t have to power up the treadmill and can keep training outdoors through the fall and winter months.

Here are a few tips to make the best of your cold-weather training.

  • Train for a treat – Giving yourself something to work towards at the end of the run will help to lure yourself out the door. It could be a tasty treat, meeting a friend or watching an episode of your favorite show. Running with a reward in mind will motivate you to start and keep going throughout the workout.
  • Warmup inside – Do some dynamic stretching indoors to help raise your body temperature before heading outside. This could include walking lunges, inchworms, lateral leg swings, etc. When your body is warmed up, the cold air doesn’t feel as cold.
  • Dress like it’s warmer – The rule of thumb is to dress like it’s 10 to 20 degrees warmer than the actual temperature. You’ll want to wear moisture-wicking athletic fabrics while keeping your ears/head and hands covered.
  • Wear reflective gear – With limited daylight hours, you might be running in the dark if you run before or after work. Make yourself easier to see by wearing reflective gear or bright colors. Using a headlamp is a great way for people to spot you and for you to see where you’re going.
  • Change quickly post-run – Your core body temperature drops as soon as you stop running. To avoid the chills, change clothes or take a warm shower immediately after running. Drinking or eating something warm right after a cold-weather workout will help warm you up and replenish lost nutrients.

These tips are provided by our sponsors Apex Benefits!