Essential rules to follow for outdoor exercise in winter

There are still many people running outdoors even in cold weather. Of course, running has positive effects even in winter. In winter, the metabolism slows down to preserve fat, but running stimulates the metabolism, making it more effective for weight loss. There is also scientific evidence that exercising in low temperatures helps convert 'white fat,' which causes inflammation and insulin resistance, into 'brown fat,' a metabolic tissue that burns calories. However, during winter, the body becomes stiff and the risk of injury increases, so there are certain rules to follow when running outdoors.

 

◇Wear multiple layers of thin clothing, and hats and gloves are essential

When running in cold weather, it is important to wear multiple layers of thin clothing to maintain body temperature. Reducing the contact area between cold air and the skin increases the perceived temperature. It is advisable to wear clothing made of polypropylene material that wicks away sweat, such as running-specific outerwear and pants. It is best to avoid cotton materials, as they absorb sweat and become damp, making temperature regulation more difficult.

 

Hats and gloves are also essential. Since winter has shorter days and more dark hours, it is advisable to wear bright-colored or reflective clothing to avoid collisions with bicycles or other people. After exercising, take a warm shower to prevent colds.

 

◇In winter, invest more time in warming up your body

In winter, it is essential to do sufficient warm-up exercises before exercising. Running is a high-impact activity that puts a lot of strain on the feet and joints, and in cold weather, the body stiffens, increasing the risk of injury. It is recommended to do plenty of stretching beforehand, and to walk lightly for about 5 minutes before running. After running, stretching is necessary to prevent muscle soreness. Effective stretches include the 'quadriceps stretch,' where you hold one foot and pull it toward your buttocks, and the stretch where you clasp your hands behind your back and exhale while leaning your upper body forward.

 

It's better to run during the day.

Running during daylight hours in winter is safer. In the early morning or at night, temperatures are lower, and air flow is reduced, causing sulfur dioxide to settle. Prolonged exposure to sulfur dioxide can affect respiratory health. Additionally, to prevent slipping, it is better to run on safe surfaces covered with soil or grass. After snow or rain, the ground may be icy and slippery, so it is advisable to avoid running. It is also important to run with the wind at your back to prevent your body temperature from dropping rapidly after sweating.

 

Meanwhile, it is advisable for hypertensive patients and the elderly to refrain from outdoor exercise in cold weather. When a person with hypertension runs in cold weather, their skin blood vessels constrict, causing blood pressure to rise and increasing the risk of stroke. Elderly individuals are also more prone to injuries due to stiff joints and muscles. They are recommended to exercise indoors. Additionally, even healthy people should consider staying indoors during extremely cold weather below -10°C and be cautious of frostbite.

 

 

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Really, on a cold day like today, a hat, ear muffs, and gloves.

I think I should definitely bring a mask if necessary.

Please don't overexert yourself and exercise healthily. 🙏