Can I Run For Fitness In Extreme Cold

If you live in an equatorial region or in the south you may not have much idea of the horrors accompanied by the extreme winter weather. In such situations a single snowflake from the sky is not a bliss but looks like punishments of hell. Running over slippery roads is not only risky but could be pretty dangerous as well.

The possible consequence of severe winter weather could be a power failure for about several hours that may reach three to four days. Naturally this means that even the heater cannot protect you against severe cold. When you run the risk of getting frost bite, running outdoors is not recommended.

The plumbing may well be affected by the extreme weather and the pipes may get frozen and you may be out of usable water. Also like other catastrophes, extreme cold may affect the roads and transportation.

Why the outdoors get unbearable

A snow storm will affect the roads to a great extent. Accumulated snow will cause driving near to impossible because the roads get slippery and the engines become very difficult to work in the cold.

Since the outdoors get really unbearable in the extreme chills and you might not be available any transportation, you will be most probably stranded in some area until he weather calms down somewhat. However, shunning physical activity is not a solution. Instead, you can use a treadmill while staying indoors close to the heater.

Running indoors to stay warm

In the extreme weather, agriculture is affected to a great extent and there might be shortage of food and eatables in the markets. Crops ruined, import and export disrupted, supermarkets not supplied with the eatables, you will be lucky to have any meal at your table. Besides food, tremendous amount of physical activity will increase metabolism and more heat is released as a result. Physical activity of any kind is useful in winter. However, running is a type of cardio that enjoys a special edge.

A chilly winter might sound exciting for outdoor running adventure but it could be pretty dangerous if you are stepping out without proper gear.

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Walkers Switching To Running – The Inside Story

Nobody needs to know the benefits of running when they first add it in their routine. Walkers who switched to running have discovered that it enhances positive feelings, elates the body and mind. While running, the person puts himself through various challenges of fatigue, aches and more physical work. Not to worry, because this is just a sequence of gearing up. All athletes and runners will experience an afterglow and mind revitalization that is part of the sport.

The endless list of rewards just keeps on coming for the rest of the day even after your routine ends. Consider a small list of rewards that will change your mind and compel you switch plain walking to running.

  • It uses more calories
  • It is more relaxing and rejuvenating
  • It improves the tendency of the body for sustained physical energy
  • It offers a sense of accomplishment
  • It has more freedom than any other sport or physical activity

Internal gains

Though the physical rewards from running are substantial, its psychological rewards is what keeps a runner motivated. Some long-term runners admit that running makes them feel active for the rest of the day and the feeling incomparable to any other physical activity.

Aiming for runner’s high

Aiming for or expecting a euphoria with every run is almost impossible. Only a few runners get an elated experience and even they will not always have a good time. However, those who grow used to of the subtle rewards of running will experience confidence boost but its pointless expecting your version of runner’s high everyday.

A beginner at running will tap into some feel good emotions right from the first day out for running. If you are not experiencing chest pain or any other medical condition, you will eventually start enjoying your run once the body accepts the routine.

Endorphins are released

This hormone is released to reduce pain and provide an elating experience to the runner that lasts even after the running session completes. When there is intense running, your internal body monitors will sense the pain and as a result endorphin is released in the blood to reduce the pain. The best part is that this is a natural drug and totally legal.

Alternative Sports Drinks for Running

sports drinks

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Energy drinks for athletes occupy a huge industry and there are always some advertising campaigns lined up for athletes. Marathon runners and distance runners in general are the most likely promoters of such sports drinks. No matter how strong their branding efforts are, some people are just not comfortable with the idea of lab-made ingredients that are part of energy drinks. Those who wish to have a more natural alternative to sports drinks can fashion some healthy drinks from whatever is available in their refrigerator.

It’s true that certain energy drinks are better than water because they offer more benefits than just hydration. However, the main ingredient of these drinks is a sugar maltodextrin which offers an immediate source of energy. This is good for short runs but will not be much help when it comes to distance running. Due to the presence of high amount of readily available sugar in blood, the body will be triggered to produce more insulin.

For distance running, it is important that the blood sugar level is limited to 4 percent so that more insulin is not released. To minimize this effect, a mixture of water and natural fruit juice is recommended. It will prevent sugar level spiking, hence keeping the levels of insulin under control. This means the water and juice must be taken in a ratio of 2 is to 1.

Moreover, the athletes’ body loses electrolytes through sweating. Whether it’s running training or a real marathon, some essential salts will be lost, resulting in muscle cramps. Orange juice can help here since it’s a natural source of potassium. Besides, long distance runners who will exceed 4 hours of running will need a source of sodium to fuel their run.

There is another category of sports drinks that is known as recovery drink. Rather than sipping it during the race, it is preferably taken after the race comes to an end. For instance, you had a prolonged bout and now you are taking some time out. Recovery drinks will provide necessary nourishment to keep you sustained for the next round.

4 Ways to Change Your Mind about Running Blues

running blues

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Not everyone is a fan of running. Perhaps you don’t like it when you have to go the distance. This problem can be addressed if you are sprinting for a mere 30 seconds. Pacing up might give you an adrenaline rush. Some people dislike running because it’s boring.

Add a spice of sprinting and see how things change your way. I am here to change your mind forever. When your running gets long and boring, you need to concise it with sprint intervals. This is a perfect blend of time intervals and distance. Shared below are some running tips for sprinting.

Keep it concise

While starting out, the sprinting time should be as limited as possible. People might mock at your stamina but starting slow will help you build endurance without straining your muscles. Hard runners will feel tired very soon and this is more frequent for new runners. Since your mind is not trained for this much intensity, it will feel tiring in the beginning. Aching muscles will slow down the runner so its better to keep it brief.

Don’t forget to recover

There must be a substantial gap between each set of sprinting. When you are all set to begin another set of sprinting, try slowing it down for a few minutes. This will buy time for your muscles to recover from the stress of high intensity exercise. Also, ample rest prepares you for the next set of sprinting when you can run with revived energy and strength. Without rest intervals, your sprinting speed will eventually decline and your body will not get the benefits of this exercise.

Walk between sprinting sets

Sprinting intervals must have brief sets of rest. If you are jogging during that time, your muscles might not get time to recover. Try walking between sprinting sets. When you will start your next set, it will be easier to maintain your personal best intensity.

Minimize running time

This running routine should not take more than 20 minutes including all sprinting intervals and resting phase. Long duration running is hard on muscles and tests your stamina to an extent that you might prefer giving up.How to approach long runs click here.