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16-degree Run in New York City (January 30, 2010)
By Inshape | January 30, 2010
Sure, it would have been easy to blow off a run this morning. I didn’t even have to look at the weather report to know that it was painfully cold outside, but when I did and saw the number 16, I could have easily justified my sipping a little more coffee, reading the paper, and enjoying a few hours while my daughter naps.
But I am SO glad that I didn’t, and if you have the apparel to make it happen safely, I highly suggest even the shortest of short runs, just to get out there, commune with the cold, and experience the feeling of finishing a workout in extreme temperatures.
Safety
Layers are key when you exercise in below freezing temperatures or inclement weather, and you should at least wear three layers if you hit the pavement on a day like today. First, you need a moisture-wicking fabric layer closest to your skin. This prevents perspiration (yes, your body will still sweat when it’s 16-degrees out) from being reabsorbed into your skin and thereby cooling your body too quickly. The middle layer should be the insulating layer - the one that keeps you warm. The outer layer should be able to break the wind and possibly provide some warm depending on your comfort (I have this fantastic Nike jacket that does both).
And most important: a hat, gloves, and a scarf or gator. You lose 40% of your body’s heat through your head and extremeties, so take good care to keep them warm. Seriously, do not head out without something on your head and hands.
Breathing
Your mom may have used to say that if you go outside in weather this cold, your lungs would freeze. Mom was wrong, though, as there is no evidence that suggests that cold weather workouts are detrimental to one’s health. Breathing through the nose, however, helps warm air up before it hits the lungs, which proves less painful during exercise when air exchange intensifies. And a scarf or gator can aid in your breathing comfort by allowing you to warm air up before you take it in, so I never leave the house without one or the other.
Hydration
Make sure that your body is well hydrated before you head out and replenish your fluids just as soon as you return. Though it may not feel like you need it, your body can easily become dehydrated (remember, it’s actually working harder, step for step, because it’s trying to get you through the workout AND keep you warm at the same time).
Take it Easy
Don’t overdo it on a day like today. Seriously, just head out and enjoy the fact that you got out there. Unless you are training for an event and need to log some serious miles, a short jaunt is all you need.
And totally worth the effort. Have a great day!
Kim - inSHAPE Fitness
Topics: In-Home Exercises (no or little equipment needed), Personal Training |
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