The cold weather may make running seem like a daunting task, however, with the right preparation and gear, you can turn running in winter from a chore to an exciting and rewarding experience. Explore our top 5 tips for running in cold weather.

Embrace the Benefits of Running in Cold Weather:

Running in cold weather provides unique benefits that can enhance your runs and fitness journey. These include:

• Increased calorie burn: Cold weather activates your body's thermogenic response, causing you to burn more calories during your run.
• Improved mental resilience: The cold air and winter scenery can boost your mood, reduce stress, and provide a refreshing change of pace from indoor workouts.
• Enhanced cardiovascular fitness: Cold weather stimulates your heart and lungs to work harder, leading to improved cardiovascular endurance over time.

Wearing the Right Running Shoes for Winter:

When going for your daily run during the colder months, it's crucial to have the most reliable shoes that provide all the key features, advantages, and benefits. Consider the following when selecting your running shoes:

• Good traction: Look for shoes with a rubber outsole that provide an enhanced grip on wet surfaces. An example of this is the HOKA Challenger – which boasts an all-terrain outsole.
• Water Resistance: Choose a shoe with water-resistant features such as a Gore-Tex waterproof membrane. This will keep water from entering the inside of your shoe without sacrificing any breathability. A great option is the Mizuno Wave Rider Gore-Tex Men's and Women's.
• Advanced Midsole Technologies: Less technical midsole foams often harden in colder weather and don’t provide the same cushioning and response as they would in moderate temperatures. Look for running shoes with more advanced foam midsoles, such as any pair of Asics and HOKA.
  
  
  Shop HOKA Challenger

Keep warm with Essential Accessories:

Keeping in mind that it is best to under layer than over layer on your runs, here are some essentials to help you stay comfortable and safe during your cold weather runs:

• Moisture-wicking and thermal clothing: It is best to opt for moisture-wicking base layers and thermal outerwear to regulate body temperature and prevent moisture build-up.
• Insulated gloves and headwear: Protect your extremities by wearing gloves to prevent numbness and stinging of your hands and fingers as well as a beanie or headband that covers your ears.
• Reflective gear and lighting: With the darker conditions during colder months, it is vital to wear reflective clothing and run with a light to enhance visibility and ensure safety.

Hydration and Skincare:

Even though the weather may be colder, hydration and skincare are still vital during winter runs. Prepping your skin can be just as important as prepping your muscles.

• Stay hydrated: Cold weather can make it easy to overlook the importance of your hydration needs. Even if you do not feel as thirsty as you might during warmer months, remember to drink water before, during, and after your run.
• Moisturise: Cold air can dry out your skin, so it is important to apply a moisturiser before and after your runs to keep your skin healthy and hydrated to prevent any damage. Make this a habit by moisturising before you warm up and cool down for your runs.

Warm-Up and Cool Down Properly:

Speaking of warm-ups and cool downs, in cold weather, it's crucial to pay extra attention to your warm-up and cool-down routines to prevent injuries and promote a healthy and speedy recovery. Here's why it's important and how to do it effectively:

• Warm-up: Prior to starting your run, perform dynamic stretches and light exercises to gradually increase your heart rate and loosen up your muscles. This helps improve circulation and prepares your body for the demands of running in the cold.
• Cool-down: After completing your run, take the time to cool down with a gentle jog or brisk walk, followed by static stretches. This aids in reducing muscle soreness, promoting flexibility, and gradually decreasing your heart rate.

With these five top tips for running in cold weather, you're well-equipped to embrace the chill and make the most out of your winter runs. So, lace up your shoes, bundle up in your favourite running gear, and hit the beautiful roads of New Zealand with confidence. Happy cold weather running!