Top tips to follow while running in the winter.
| Contributed by Dr Shariq Masoodi Prof of Endocrinology SKIMS ,Sgr Kashmir Running in winter can be a beautiful and invigorating experience, but it’s important to take some extra precautions to stay safe and comfortable. Here are some key things to keep in mind: DRESS IN LAYERS: *Base layer: Start with a moisture-wicking base layer to keep sweat away from your skin. *Mid layer: Add an insulating mid layer, like a fleece or wool sweater, for warmth. *Outer layer: Wear a windproof and water-resistant jacket or shell to protect yourself from the elements. WEAR THE RIGHT SHOES: Choose running shoes with good traction for icy or snowy conditions. Look for shoes with lugs that dig into the snow and ice for better grip. WARM UP AND COOL DOWN: Take extra time to warm up your muscles before you start running, especially in cold weather. Do some dynamic stretches and light cardio to get your blood flowing. Cool down properly after your run to avoid muscle cramps and stiffness. STAY HYDRATED: Even though it’s cold outside, you still need to stay hydrated. Drink plenty of water before, during, and after your run. Consider using a hydration pack to make it easier to drink on the go.
BE VISIBLE: Wear reflective clothing or a headlamp if you’re running in the dark or in low-visibility conditions. Let someone know your running route and estimated return time before you head out. PROTECT YOUR SKIN: *Apply sunscreen to protect your exposed skin from the sun’s rays, even on cloudy days. *Wear gloves and a hat to keep your head and hands warm. *Cover your face with a buff or mask to protect yourself from the wind and cold air. LISTEN TO YOUR BODY Don’t push yourself too hard, especially if you’re not used to running in the cold. Take breaks if you need them and listen to your body’s signals. Remember, the key is to be prepared and to listen to your body.
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