Transform Your Running: AI Coach for Weight Loss [ee0e]

As the weather gradually gets colder, do you feel like 'hibernating' and not wanting to go out? Pinch the fat on your belly, you might feel like going for a run, but the temperature outside makes you hesitate. Don't worry, check out the following suggestions, you can still run in the autumn and winter seasons.

1. Don't overthink it

The biggest obstacle to running in cold weather is psychological. The worst part of winter running is the fear in the first few minutes before you start, most runners agree on this. Don't be scared by the cold, it's not as bad as you think.

2. Protect your extremities

When your core body temperature drops below 35°C, your skin contracts to limit heat loss from your body and directs blood flow to your core and internal organs. That's why your hands, feet, earlobes, and nose—the parts farthest from your core—get cold first when you go out. So, be sure to wear a hat, mittens or gloves, a neck gaiter, a hat, a headband, and moisture-wicking socks. If running in snow, wear light gaiters to prevent your shoes from getting wet. There's no need to apply Vaseline or other lubricants—they don't help against the cold.

3. Cover your mouth

Cold air can make your throat feel like it's burning when you run. This is because it dries out your airways, causing some constriction, but it won't harm your lungs. To prevent this burning sensation, cover your mouth with a scarf or balaclava to preheat the air before inhaling.

4. Dress in layers

Wear several layers of lightweight clothing to adjust with your body temperature. Air trapped between layers acts as insulation. Wear a lightweight polyester or silk base layer to wick away sweat; a fleece middle layer; and a windproof, moisture-resistant outer layer. Avoid cotton clothing as it absorbs and retains moisture from your skin. Once you start sweating, it creates a small damp environment that draws heat away from your body.

5. Don't overdress

Dress so that you feel 6°C to 9°C warmer than the actual temperature. You should feel slightly cold when you step outside. As you warm up and your body temperature rises, you'll feel more comfortable. Reduce the risk of overheating and excessive sweating, which can increase the feeling of cold and potentially lead to hypothermia. 'Wear clothes with zippers and openings so sweat can evaporate.' If your clothes don't wick away sweat, you'll get cold quickly.

6. Pay attention to the wind chill index

When checking the weather forecast, pay attention to the wind chill index, which reflects how the wind feels on your skin. According to the U.S. National Weather Service, increased wind speed can lower body temperature. If the temperature is -18°C and the wind speed is 24 km/h, the wind chill index is -27°C. At this temperature, exposed skin can develop frostbite within 30 minutes or less.

7. Protect your private parts

When it's windy outside, wear windproof underwear or clothing that covers key areas. The wind can easily cause frostbite on your body. The wind doesn't discriminate and will penetrate your tight clothing.

8. Start running into the wind

Start your run facing the wind so that when you head home, the wind will be at your back. This way, when you're tired and sweaty, the wind will blow from behind, making you feel more comfortable.

9. Warm up indoors

When the temperature is below freezing, try doing part of your warm-up indoors. You can start on a treadmill until your legs feel ready but before you start sweating, then head outside to run.

10. Eat and drink as you would during regular training

Hydrate and fuel up as you would in warmer weather. Even if you don't feel like it, you might sweat less in the cold than in the heat, so you won't drink as much water. However, the cold can also dull your thirst drive. Your body is still prone to dehydration, which can lead to fatigue and impair performance. Be sure to hydrate well before heading out. Also, make sure to fuel up. In cold weather, you may burn more energy, especially if you have to deal with snow and icy surfaces. Shivering, your body's natural response to generate heat, also consumes glucose from your muscles.

11. Remove the cold quickly

Wet clothing increases heat loss. After running, change into dry, warm fleece or sportswear as soon as possible.

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