Confidence in the Cold
As the temperatures drop and the days get shorter, many runners are tempted to hibernate indoors until spring. But winter running can be invigorating, refreshing and even fun. Exercise and exposure to sunlight can help regulate the body's circadian rhythms and improve mood and energy levels.
With a little preparation and the right mindset, there's no reason why you can't enjoy running outside during the colder months. And while running in the cold may not seem appealing, the sense of accomplishment and the satisfaction of pushing through a tough workout can help boost self-esteem and confidence.
In this blog post, we’ll share some tips and tricks for braving the winter weather, so you can stay active, healthy, and happy all year round. Whether you're a seasoned runner or just starting, we hope this post will inspire you to lace up your shoes and hit the pavement, no matter the weather!
Set Goals
Setting fitness goals for the winter can help you stay motivated and committed to your exercise routine, no matter what the conditions are outside. Whether you're looking to maintain your current level of fitness or improve your overall health, establishing specific goals can give you a sense of purpose and direction.
Our Tips:
- Decide how much you want to exercise over the winter months. Set realistic mileage expectations for yourself and embrace flexibility.
- When the weather changes for the worse, have alternative workouts in mind so that you’re able to stay active (indoor gym workouts, treadmills, yoga etc.)
- Avoid injuring yourself on the ice by scouting safe and clear running routes on dry roads/sidewalks well in advance.
- With winter running, you will often have to slow down and yield to the conditions outside. Focusing on how you feel during your runs rather than how fast you’re running reduces stress and makes winter running more enjoyable!
Gear Up
When it comes to running in cold weather, having the right gear can make all the difference. From moisture-wicking base layers to windproof jackets, there are a variety of clothing options that can help you stay warm, dry, and comfortable during your winter workouts.
But with so many different types of cold weather running gear on the market, it can be overwhelming to know where to start. That's where we come in. Gazelle Sports specializes in running footwear and gear and we are always here to help you stock your closet with everything you need to keep moving, no matter the season.
Temperature Gear Guide
The gear you'll need to run outside in the winter will depend on the temperature and weather conditions you'll be facing. Here's a rough guide to the gear you'll want to have on hand, based on temperature:
- 30-40 degrees Fahrenheit: A long-sleeved shirt, running tights or pants, gloves, and a headband or hat to cover your ears.
- 20-30 degrees Fahrenheit: A base layer, a thicker long-sleeved shirt or mid-layer, running tights or pants, a wind-resistant jacket or vest, gloves or mittens, and a hat or headband that covers your ears.
- 10-20 degrees Fahrenheit: A base layer, a heavy long-sleeved shirt or mid-layer, insulated running tights or pants, a wind-resistant jacket or vest, a hat or headband that covers your ears, and a face mask or balaclava to protect your face and lungs from the cold air.
- 0-10 degrees Fahrenheit: A base layer, a heavy long-sleeved shirt or mid-layer, insulated running tights or pants, a wind-resistant jacket or vest, a hat or headband that covers your ears, mittens or gloves, and a face mask or balaclava to protect your face and lungs from the cold air.
- Below 0 degrees Fahrenheit: All of the above, plus additional layers or thicker gear as needed. It's important to be cautious and take extra precautions when running in extreme cold, as frostbite and hypothermia can be serious risks.
In addition to clothing, it's also important to wear appropriate footwear with good traction, especially if there is snow or ice on the ground. Waterproof shoes are a great option in the snow and slush because they will keep your feet dry in the elements. With the right gear and a little extra care, you can enjoy running outside even in the coldest winter weather.
Movement Matters for Your Mental Health (Especially During Michigan Winters)
Winter in Michigan can be a beautiful time of year, but it's also marked by a significant lack of sunlight. With shorter days and longer nights, it's not uncommon to feel a little down or sluggish during the winter months. This lack of sunlight can also harm our sleep patterns, mood, and overall health. That's why it's more important than ever to make the most of the daylight hours we do have by getting outside, staying active, and soaking up as much natural light as possible.
Seasonal affective disorder (SAD) is a type of depression that tends to occur in the fall and winter months when daylight hours are shorter and the weather is colder and gloomier. Symptoms of SAD can include feelings of sadness, fatigue, irritability, and difficulty sleeping or concentrating. While the exact cause of SAD is unknown, many experts believe that it is related to a disruption in the body's circadian rhythms, which control sleep, mood, and other physiological functions.
Running can be an effective way to combat SAD and its symptoms. Exercise, in general, is known to boost mood and reduce symptoms of depression, and running in particular has been shown to have a positive effect on mental health. When you run, your body releases endorphins, which are natural chemicals that promote feelings of happiness and well-being. Running also increases blood flow to the brain, which can improve cognitive function and reduce stress.
Of course, running is not a cure-all for SAD, and it's important to seek professional help if you're experiencing symptoms of depression or other mental health issues. But for many people, running can be a valuable tool in managing SAD and staying healthy and happy during the winter months.
Visit Us
Running outside in the winter can be an invigorating and rewarding experience, as long as you're properly prepared. By layering up, staying visible, and taking extra precautions in slippery or extreme conditions, you can keep up your running routine all year round.
If you're looking for the best gear and advice for winter running, be sure to check out Gazelle Sports. With seven locations across Michigan and an online store, we offer a wide selection of running gear and expert advice to help you stay safe, comfortable, and motivated in any weather.
So, why not head over to Gazelle Sports today and gear up for your next winter run? Our friendly and knowledgeable team is here for you!