With the colder weather setting in across the UK (and snow predicted), those who enjoy running or outdoor sports will feel the effects of the temperature drop, so here are some tips on how to warm up and prepare your body properly, so as to prevent injury.
1. Always wear the correct gear
Shoes
Always wear shoes that keep the wetness out and warmth in
Ensure your shoes have good grip and are trail running shoes
Wear layers
When exercising wearing layers, ensure you are hot without sweating, as this could lead to you catching a cold
Don't be shy in striping down your layers during your run
Ensure you wear windproof and rainproof layers
Visibility
A good headlight will help you see where you are going
Remember to wear reflective and bright attire (brighter the better)
2. Plan you trip
Watch the weather forecast
As it gets darker earlier, ensure you choose your time of day wisely
Give yourself an attainable goal
Smaller running loops is just as effective
Hold yourself accountable
Get up and just do it
Run with a buddy, so that you an encourage each other
3. Warm up pre-run
Dynamic stretching and activities
Use sports-specific motion to actively move joints and muscles, on the spot running
Squats/lunges/jumping jacks/hip swings/calf raises do them all
The benefits of doing these are before you start is that it:
Improves your blood flow
Increases your muscle flexibility
Increases your muscle temperature
Helps reduce risks of injuries (muscles strains or pulls)
Remember to do these stretches inside not outside in the cold weather
4. Stay hydrated
You are lose fluids through sweating and breathing out water vapor, so hydrate
Room temperature water is best to drink
Ensure you drink enough fluids (before and during exercise)
Warm drinks can be drank after running
5. Post running
Cool down
Slow jog or walk to bring heart rate down
Light stretches
Get inside and take of sweaty or wet layers
Metabolic rate will drop quickly after running
Change into warm and dry layers ASAP
Take a warm shower or bath
Hydrate
Drink water and/or hot drinks
Even though it is cold outside, there are numerous benefits to exercising in the cold weather
Burning calories - Increase in brown fat which burns calories, rather than storing white fat
Increase metabolism - Assists with changing your body composition
Increases your aerobic activity
Want some more advise or have an niggling injury you want to talk to us about? Call us on 0203 893 5100
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