How to run in cold weather without getting sick? - Blog - Macedonian Honey

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How to run in cold weather without getting sick?

Published by in 04. Running · 1/12/2015 10:41:00
Tags: runningcoldwinterhealthnutritionwaterhoney

Cold weather doesn't cause illness but can play a role in contracting a cold or flu virus. The real causes of illness involve staying inside and close contact with infected people.

Researchers at Japan's National Defense Medical College says those who train regularly in cooler air are less likely to experience downturns in their immune systems after workouts than those who are exposed to the cold only sporadically.

Running in the winter can keep your immune system strong, but hypothermia and dry air can leave you susceptible to infection. If you take the proper precautions, running in the cold won't give you the sniffles. By running in cold weather, your body has to work harder to keep itself warm; therefore, it is likely you will burn more calories when exercising in frigid temperatures.

Give yourself at least 10 minutes to adequately warm up, including walking, foam rolling and dynamic stretching. This will ultimately help best prepare your body to train and prevent possible injuries.

Dress appropriately
Layering your clothing properly is the key to staying warm and dry on a winter run. Your innermost layer should be a fast-drying, synthetic fabric. A waterproof outer shell will hold in your warmth and a wind-resistant. Wear a hat, gloves and warm socks, and waterproof running shoes for combating slushy streets.

Breathe differently 
It's important to breathe through your nose while running in chillier weather, because cold air is dry and breathing through your mouth increases the dryness while decreasing the temperature of the air. Breathing through your nose not only filters out air impurities but also warms cool air to body temperature, creating less shock for the lungs. 

Make sure you've eaten enough before your run, as you need calories to generate body heat.  Consuming carbohydrates, such as honey, during a running helps your muscles stay nourished longer and delays fatigue versus not using any aid or supplement. Limit your saturated fats, as they decrease your immunity and make you more susceptible to colds. Also, make sure you eat plenty of fruits and vegetables, which contain antioxidants that strengthen your immune system and help prevent colds.

Drink Water
Staying hydrated is important to prevent illness, and water is the best, least expensive option. 
DIY 100% natural energy drink
• 0.3 dl freshly squeezed lemon juice
• ¼ teaspoon salt
• 9 dl water
Mix honey and lemon, then add the water and salt.

These tips can help you safely — and enjoyably — exercise when the weather turns chilly. 

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