How to Run in Winter

Running is a great way to exercise, but it can be a difficult lifestyle to maintain in the winter months. Thankfully, there are plenty of ways for you to safely run outside, even when it gets cold! First, make sure that you’re layering your clothing properly whenever you head outdoors. Additionally, take all necessary steps to guarantee your safety while you’re out among the elements, like wearing a reflective vest or putting on some sunscreen.

[Edit]Steps
[Edit]Wearing the Right Clothing
Start by putting on a comfortable base layer. Choose a shirt made out of synthetic material that doesn’t chafe against your skin. Since this is the first layer of clothing that you’ll be wearing, be sure to choose a material that won’t absorb your sweat and feel uncomfortable after you’ve been exercising.[1]
Avoid shirts made of cotton, as these absorb sweat easily. Try materials made of polyester or polypropylene instead.[2]
Layer something warmer, like fleece, on top your base clothing. Insulate yourself by putting a warmer top over your first layer. Remember that the goal is to stay warm so that you can be as comfortable as possible when you’re running in the cold.[3]
If you don’t have any fleece on hand, try wool instead.
Complete your outfit with a wind-resistant jacket. Protect yourself from any gusts of wind by wearing a thin windbreaker over your base shirt and fleece layer. Choose a jacket that’s on the larger side, as you’ll be fitting it over several bulky layers of clothing. If possible, try to choose a color that’s somewhat reflective.[4]
If you want to give your head extra protection against the elements, look into a windbreaker that has a hood.
Slide on some thick socks to keep your feet insulated. Keep your feet toasty by pulling on some long wool socks. If you live in a place that gets less snow and ice, opt for socks made of slightly thinner material. Whenever you purchase running shoes, make sure that they fit over the socks you plan on wearing.[5]
Put on gloves that are lined with fleece. Prevent frostbite when you run by sliding on some lined gloves. Try to choose a material that’ll keep your fingers insulated and warm while you exercise. If your gloves don’t have a soft material on the inside, that’s okay—what matters most is that they keep your hands from being exposed to the elements.[6]
If you want your hands to be even toastier, try wearing mittens instead.
Keep your head and ears covered whenever you go outside. Regulate your body temperature when you exercise in the cold by keeping your head and ears warm at all times. Keep in mind that during cold weather, your blood flow is centralized in your chest, which provides less warmth to your head. To provide extra support to your exposed face, try wearing a scarf as well.[7]
If you live in an especially cold area, consider wearing a ski mask to keep your skin covered at all times.[Edit]Preventing Accidents and Injury
Stay hydrated whenever you go for a run in the winter. Keep drinking water, regardless of the temperature outside. Even if the air temperature doesn’t feel overwhelmingly hot, continue to drink water as you exercise. Bring a water bottle with you whenever you work out, so it’s easier and more convenient for you to stay hydrated.[8]
Listen to your body—if you feel dehydrated, there’s a good chance that you are.
Get warmed up for 5 minutes before you start running. Prepare for your run ahead of time by getting your body moving inside of your home. Although it’s tempting to start your workout as soon as possible, make sure that you take a moment to get your blood flowing and your muscles moving. If you don’t prepare your body before going outside, you could be setting yourself up for an injury.[9]
For instance, try doing some mountain climbers or burpees to get your blood pumping ahead of time!
Wear sneakers with good traction for the ice and snow. Stay safe by investing in the proper winter running gear. Look for sneakers or trainers that are designed for a variety of tough terrains, or models that have grips on the bottom of the shoe. Above all, make sure that you’re prioritizing traction, as this will be keeping you safe in icy conditions.[10]
If you live in an especially icy area, consider investing in ice picks that attach to the bottom of your shoes.[11]
Put on a reflective item of clothing so that people can see you. Make yourself visible in cloudy and snowy weather by donning a bright, reflective jacket or vest. For maximum effectiveness, invest in reflective tape, along with a wide variety of bright or fluorescent garments. Don’t be afraid to overdo it; when you’re running in the wintertime, there’s no such thing as being too visible![12]
Apply sunscreen to any exposed skin. Keep in mind that the cold temperatures of winter can be misleading, as the sun’s dangerous rays are still out and about long after summer ends. While most of your skin will be covered, apply a layer of sunscreen to any part of your body that’s still directly exposed to sunlight. Generally, try to focus on rubbing sunblock on your neck and facial area.[13]
Aim to use a sunscreen that has an SPF of at least 30.[14]
If you really don’t want to worry about sunscreen, wear a scarf or ski mask that covers the bulk of your face.
Run on a treadmill when the weather is bad. Invest in a treadmill or other piece of indoor aerobic equipment for days when the roads and sidewalks are especially slick. Don’t feel pressured to exercise outside if it’s actively snowing, or if the temperature is especially low. Instead, maintain your workout regimen by going on the treadmill for 30 minutes or so![15]
If you want to save money on sports equipment, think about joining a gym![Edit]Things You’ll Need
[Edit]Wearing the Right Clothing
Shirt
Pants
Fleece
Thick socks
Hat or earmuffs
Gloves[Edit]Preventing Accidents and Injury
Water bottle
Sneakers
Reflective jacket or vest
Headlamp (optional)
Sunscreen[Edit]Tips
Set workout goals for yourself in the winter by registering for races in early spring.[16]
If you’re feeling particularly unmotivated to work out, consider making a fitness plan for yourself. Additionally, try asking a friend or family member to run with you if you need some extra encouragement![17]
Don’t feel like you constantly have to be running. If it’s easier for you, feel free to start off at a walking pace.[18][Edit]Warnings
Be on the lookout for frostbite. If the temperature is less than , frostbite can set into bare, uncovered skin within 30 minutes.[19][Edit]References↑ https://www.nhs.uk/live-well/exercise/safe-running-in-winter/

↑ https://www.cbc.ca/news/canada/manitoba/winter-activities-running-1.4430217

↑ https://www.nhs.uk/live-well/exercise/safe-running-in-winter/

↑ https://www.cbc.ca/news/canada/manitoba/winter-activities-running-1.4430217

↑ https://www.cbc.ca/news/canada/manitoba/winter-activities-running-1.4430217

↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20045626

↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20045626

↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20045626

↑ https://www.self.com/story/how-to-make-winter-running-more-enjoyable

↑ https://www.besthealthmag.ca/best-you/running/winter-running-101/r

↑ https://www.cbc.ca/news/canada/manitoba/winter-activities-running-1.4430217

↑ https://www.self.com/story/how-to-make-winter-running-more-enjoyable

↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20045626

↑ https://www.skincancer.org/blog/ask-the-expert-does-a-high-spf-protect-my-skin-better/

↑ https://trailrunnermag.com/training/trail-tips/nine-treadmill-workouts-to-get-you-through-the-winter.html

↑ https://www.nbcnews.com/better/health/how-motivate-yourself-run-winter-according-marathon-champion-ncna957636

↑ https://www.nbcnews.com/better/health/how-motivate-yourself-run-winter-according-marathon-champion-ncna957636

↑ https://www.goodhousekeeping.com/uk/health/a564931/how-to-motivate-yourself-to-exercise-in-the-winter/

↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20045626

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Today in History for 16th November 2019

Historical Events

1907 – 12th Iron Bowl: Auburn and Alabama tie 6-6 in Birmingham
1957 – “Copper and Brass” closes at Martin Beck Theater NYC after 36 performances
1972 – British Prime Minister Edward Heath warns against a Unilateral Declaration of Independence
1976 – René Levesque’s Parti Québécois wins elections in Quebec
1993 – Russian President Yeltsin shuts Lenin museum
2008 – 60th NASCAR Sprint Cup: Jimmie Johnson wins

More Historical Events »

Famous Birthdays

1643 – Jean Chardin, French explorer (Middle East and India), born in Paris (d. 1703)
1892 – Tazio Nuvolari, Italian racing driver, born in Castel d’Ario, Italy (d. 1953)
1922 – José Saramago, Portuguese writer and Nobel laureate, born in Azinhaga, Santarém, Portugal (d. 2010)
1940 – Chris Balderstone, cricket batsman (England, belated faced WI in 1976)
1973 – Joe Hudepohl, American 800m freestyle relay (Olympic gold 1996)
1974 – Eric Judy, American musician (Modest Mouse)

More Famous Birthdays »

Famous Deaths

1512 – Jemme Herjuwsma, Fries rebel, beheaded
1613 – Trajano Boccalini, Italian satirist (b. 1556)
1766 – Dominikus Zimmermann, Bavarian Baroque architect and painter (Liebfrauenkirche), dies at 81
1968 – Greet Hofmans, faith healer of Dutch queen Juliana, dies at 74
1971 – Edie Sedgwick, American actress (Andy Warhol) and socialite, dies at 28
1973 – Alan Watts, writer/popularizer of Zen, dies in Calif

More Famous Deaths »

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How to Reduce, Reuse, and Recycle

You may be familiar with the motto from the environmental movement, “Reduce, Reuse, Recycle.” These three actions are focused on reducing waste, whether through the conservation of raw materials and energy, or the reuse and recycling of products. You can do your part in reducing waste by watching what you buy, by supplying your own packaging, and carefully considering what you do with each item you purchase once it is no longer useful to you. There are also simple habits you can develop that will allow you to consume less water and electricity and being green isn’t time-consuming. It saves you money and you derive a sense of satisfaction from making environmentally friendly choices

[Edit]Steps
[Edit]Reduce Your Use of Materials and Energy
Buy products with less packaging. Avoid single-serve or individually wrapped items.[1] Shop at stores that have bulk dispensers for grains, nuts, dried fruits, and snacks. Bring your own plastic bag or container to put the bulk food in. And try to buy bulk sizes of food or sanitary products, which saves on packaging.[2]
When buying produce at the grocery store, avoid packing the product in an extra plastic bag if it isn’t necessary. Vegetables such as potatoes, onions, peppers, tomatoes, beets; and fruits such as bananas, apples, plums, and melons shouldn’t require an extra bag.
Instead of buying canned soup or pasta sauce, read up in a cookbook how prepare these at home.
Practice “precycling” by only buying products whose materials can be recycled.[3]
Take a reusable bag with you shopping. Take durable canvas or synthetic-fiber bags, a backpack, or a basket with you to the store, enough to hold whatever you plan on buying.[4] These can usually be bought at the stores themselves. A heavy-duty plastic bag that you use multiple times can serve the purpose almost as well.
Do without disposables. Disposables contribute large amounts of waste to our environment. They include things like plastic forks, knives, plates, and cups. They also include things like diapers and razor blades. Instead of buying items that you’ll throw away after using them, buy items that you can use again and again. For example:[5]
Instead of using disposable diapers, try cloth diapers or nappies. You will have to clean them more often, but you’ll reduce waste.
Get a razor with replaceable blades rather than a disposable razor. You’ll still have to throw the old blades away, but you’ll save the plastic handle.
For picnics, serve with re-usable plastic or wooden plates, cups, and utensils instead of disposable paper or plastic ones.[6]
Cut down on electricity use. Turn off or unplug any electrical appliances that aren’t being used, such as the TV, radio, stereo, computer, lights, or chargers for cellphones or mp3 players. Try to wash clothes by hand, and dry them outside as much as possible. And if you purchase appliances, such as dishwashers, washing machines, and dryers, choose ones that are rated with the Energy Star classification.[7]
Replace all incandescent lightbulbs with Energy-Star-rated compact fluorescent lightbulbs (CFLs), which can save you $6 in energy costs per year.[8]
Try towel drying your hair instead of blow-drying it.
If it is cold inside your residence, just put on a jacket or sweater instead of turning up the heat.
Use less water. Try to reduce your shower time to between 5 and 10 minutes. Turn off the water when shampooing or scrubbing. Take fewer baths as well, since they can consume more water than a short shower.
When you brush your teeth, turn off the faucet between soaking and rinsing the brush.
Stop junk mail and paper billing. If you’re receiving junk mail, call the sending company’s 800 number, usually found on the offer or order page, and ask to be removed from their mailing list.[9]
Request electronic bill instead of paper ones for all your utilities, member dues, and other periodical payments. You can choose this when signing up for an account.
If you are already receiving paper bills, it is not too late to change. Access your account online or by phone, and see if you can switch to electronic bills instead.
Consider alternative transportation. Try to walk, bike, or take public transit to school or work. If possible, invest in an electric or hybrid vehicle–these options are more fuel-efficient and emit less carbon into the atmosphere.
Organize carpools with your neighbors or co-workers to reduce fossil fuel use.
Choosing a residence as close as possible to your place of work will reduce both your commute time and energy consumption.[10]
Take the stairs. Escalators and elevators are convenient, but sometimes they are not necessary, especially if you only have to travel 1 or 2 floors. Not only will taking the stairs save electricity, but you’ll also get some exercise in. You also won’t have to wait in line.
Escalators and elevators cost money to run. By taking the stairs, you may see lower prices (if you’re at a shopping center) or a higher salary (if you’re at an office building).
There are instances where taking escalators or elevators may be necessary, such as if you have an injury, a bad knee, or need to get to the 24th floor.[Edit]Reuse a Variety of Goods
Save packing materials. Hang on to any boxes, envelopes, and other packing materials from products you buy or receive in the mail. You can repurpose these when you need a container to put gifts in before wrapping them, when mailing envelopes or boxes, and when you need packing materials, such as styrofoam peanuts, for a shipment.[11]
Boxes can take up a lot of space. Save 1 box to store all of your packaging materials in, but fold the other boxes up so that they take up less space.
Buy and donate used clothing. Shopping at thrift or consignment stores is an excellent way to pass up energy- and materials-wasting new products. To support these stores’ operations, get in the habit of regularly clearing out your closet, garage, and basement to find items you’re willing to donate.[12]
You can also hand clothing down to your siblings. If you and your wears wear a similar size, consider trading outfits with them.
When donating clothes, make sure that everything is in good condition. Don’t donate old, worn, dirty, or torn clothing.
Purchase reusable products. Favor food products packaged in reusable jars, bottles, and recyclable plastic bins. These can be useful for storing leftovers.[13] And by using nickel-metal-hydride (NiMH) rechargeable batteries, you’ll avoid contributing to the toxic waste source of disposable batteries.[14]
Instead of buying bottled water, fill up a reusable plastic bottle or glass jar from the faucet. If you buy bottled water for health reasons, get the largest size available to cut down on packaging waste.
Use washable fabric handkerchiefs and dinner napkins instead of disposable tissues.
Opt for a used car. It takes a considerable amount of energy and raw materials to manufacture a new car. Buying a compact, fuel-efficient used car keeps you from contributing to this waste and the pollution it produces. These vehicles also will consume less fuel, while taking up less space on the roads and in parking lots.
Look for cars from the 1990s or early 2000s that typically get 30-40 miles per gallon, such as the Geo Metro, Ford Festiva or Aspire, Honda CRX HF, Toyota Tercel or Corolla, Mazda Protege, or Dodge Colt.[15]
Buying used motorbikes and bicycles can also save resources.
Save plastic and paper bags. You can reuse them to carry your groceries or even as trash bags. They’re also good for storing partially-used produce in the refrigerator, protecting fragile or potentially leaky items in a suitcase, and for general carrying around.
Use a plastic shopping bag for small trashcans, instead of buying small garbage bags.
Some stores sell nice reusable bags. Consider getting a few of these and keeping them in your car so that you can use them when shopping.
Turn old materials into art. Fabrics, papers, cardboards, metals, and plastics can all be easily used for arts and crafts. Some items can be purely decorative, such as collages, while other items can be more useful, such as coin purses. For example:
Transform old magazine photos into a collage.
Turn plastic bottles into coin purses.
Make a scarecrow for your garden out of old clothes and packing materials.
Turn mason jars or metal cans into planters for your herbs.[Edit]Getting Into the Recycling Habit
Shop for recycled products. Check the labels of paper, plastic, and metal products to see if they were made from recycled materials. Look for a phrase near the barcode that says something like, “This product was made from 50% post-consumer recycled material.”[16]
Some items are made from biodegradable materials. For example, some plastic and straws are made from biodegradable corn.
Sort your recyclables. Near your kitchen garbage can, arrange a separate waste bin or bag to hold glass, plastic, and metal recyclable materials. Place another container nearby to hold newspapers and cardboard, if your city requires these to be disposed of separately.
Not all cities require you to sort recyclables. Check with your city’s recycling rules regarding sorting, pick-up times, etc.
Not all plastics are the same. Some of them can be recycled while others can’t. Check the numbers on the bottom of your plastic item, then refer to your city’s recycling rules.
Take advantage of your local recycling center. If curbside pickup up of recyclables is not available in your area, locate the recycling facility nearest to your residence. Be sure to note the hours of operation, since some centers have limited access times.
For example, do an internet search for “[the name of your city or county] municipal recycling facility.”
Some recycling centers pay you to bring recyclables in.
Check local restrictions. Take a look at the FAQ webpage for your city or county’s recycling facility, which should list which materials that are and are not accepted for recycling. Materials such as styrofoam and some plastics are commonly turned away by recycling centers.
On the bottom of plastic containers, look for a number surrounded by three arrows–the universal recycling symbol. The number is an SPI Resin Identification Code, which indicates the type of plastic.[17] The lower the number, the more likely it will be accepted.[18]
Recycle old electronics. Computers, cell phones, tablets, stereo equipment, microwaves, and similar devices contain toxic metals and other chemicals. It’s best to have these recycled to reduce their environmental impact. Check with your local recycling center about drop-off times for electronic devices. Or donate your equipment to a local non-profit, such as a community center or veterans’ association.[19]
Some computer companies, such as Dell, offer to pick up your unwanted computer free of charge for recycling.[20] Hewlett-Packard recycles ink cartridges, laptop batteries, and cell phones, among others.[21] Apple offers a gift card in exchange for your old computer.[22]
Compost your food and yard waste. Instead of throwing away what you don’t eat, and tossing your landscaping trimmings, why not put them towards a compost heap for your garden? This way you’ll save on fertilizer, and spare your city some change in reduced waste pickup. You can buy a plastic compost bin at most garden centers.
Commonly composted materials include vegetable and fruit scraps, egg shells, straw, hair and fur, coffee grounds, tea bags, horse manure, grass and plant cuttings, and leaves.
Avoid composting dairy products, meat and fish, cooked foods, weeds, tissues, treated or colored paper, and coal ash.[23]
[Edit]Tips
To have a more significant impact, encourage your friends and family to reduce, reuse, and recycle as well.
For a new and cool way to put your hair up, use some chopsticks in your bun instead of buying a new plastic clip.[Edit]Related wikiHows
Recycle[Edit]References
[Edit]Quick Summary↑ http://www.wwf.org.au/get_involved/change_the_way_you_live/recycle_reuse_reduce/

↑ https://www.epa.gov/recycle/reducing-and-reusing-basics

↑ http://kids.niehs.nih.gov/topics/reduce/reduce-waste/index.htm

↑ http://www.wwf.org.au/get_involved/change_the_way_you_live/recycle_reuse_reduce/

↑ http://aces.nmsu.edu/pubs/_g/G314.pdf

↑ http://www.recycleforwales.org.uk/re-use/reuse-more/beginners-guide-reuse

↑ https://www.energystar.gov/

↑ http://aces.nmsu.edu/pubs/_g/G314.pdf

↑ http://kids.niehs.nih.gov/topics/reduce/reduce-waste/index.htm

↑ http://ehs.columbia.edu/ReduceReuseRecycle.html

↑ http://aces.nmsu.edu/pubs/_g/G314.pdf

↑ http://aces.nmsu.edu/pubs/_g/G314.pdf

↑ http://www.recycling-guide.org.uk/reduce.html

↑ http://www.greenlivingtips.com/articles/disposable-vs-rechargeable-batteries.html

↑ https://www.wired.com/2008/05/the-ultimate-pr/

↑ http://www.wwf.org.au/get_involved/change_the_way_you_live/recycle_reuse_reduce/

↑ https://www.epa.gov/recycle/how-do-i-recycle-common-recyclables

↑ http://www.wwf.org.au/get_involved/change_the_way_you_live/recycle_reuse_reduce/

↑ http://www.recycling-guide.org.uk/materials/computers.html

↑ http://www.dell.com/learn/uk/en/ukcorp1/corp-comm/globalrecycling?c=uk&cs=ukdhs1&l=en&s=corp&redirect=1

↑ http://www8.hp.com/us/en/hp-information/environment/product-recycling.html

↑ http://www.apple.com/shop/help/recycle

↑ http://www.recycling-guide.org.uk/materials/composting.html

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