Ah! WINTER — a wonderful season filled with celebrations, delicious food, time with family, + except for a few lucky CHAARG girls [LSU CHAARG girls, I’m lookin’ at you ; )], winter also means freezing cold temps! When the days shorten + the temperature drops it can be very tempting to stay indoors for all of your workouts. But, there is something refreshing + lovely about a quiet evening run when the snowflakes are beginning to fall!
We know what you might be thinking — um, nope, not happening! — but we are challenging you! CHAARG is all about changing attitudes + actions towards health ++ that is exactly what we are encouraging you to do. Maybe winter running wasn’t your thing in the past — maybe running wasn’t even your thing. But, it could be! You won’t find out until you get out there + give it a try! You never know, you might just find your fit + fall in love with winter running : )
The most important aspect of winter running: dressing properly for the weather! That is why for today’s #CHAARGmas challenge we are partnering with Bandin! You guys know we love this amazing company [after all, your CHAARG headbands are from Bandin!]. They not only have the cute headbands for summer — but also winter! Bandin just came out with reversible fleece headbands + they are the perfect accessory for a chilly day. Not to mention — they are oh so unbelievably soft + come in tons of cute patterns [check them all out here!]! We are lovin’ the Aspen right now right now [pictured below!].
1] DRESS IN LAYERS!
There is nothing worse than turning into a popsicle when your sweat freezes in the winter. One way to minimize this problem is to dress in layers instead of wearing one thick jacket.
- A tight fitting base layer [like your Classic CHAARG Tank!] will help to wick away sweat as you begin to heat up during your sweat sesh.
- A warm + breathable mid layer will keep you warm, without trapping in sweat. Look for non-cotton materials because they will be warmer if they do get soaked in sweat!
- If it’s raining or snowing, add a waterproof outer layer to block out the moisture. This layer will keep you toasty warm, but if your jacket has “pit zips” – open those up for some extra ventilation!
2] STAY VISIBLE + SPORT YOUR FITIONISTA GEAR!
This why they invented neon workout clothes right? Unfortunately the winter season brings shortened days – but you can stay visible to others by rocking your neon, wearing reflective clothing, or even wearing a light.
3] KEEP TISSUES ON HAND.
Do you suffer from the perpetual runny nose during the winter [the worst!]? Tuck a couple of tissues up your sleeve, use them as needed + place them in a Ziploc baggy in the pocket of your jacket. No one will ever know. ; )
4] WARM UP LIKE YOU INTEND TO GET WARM + STAY WARM!
To help beat the cold — warm-up harder than you normally would! Warm up indoors by doing dynamic movements [lunges, squats, jumping jacks, high knees, jump rope, burpees] — anything to raise your heart rate, but avoid breaking into a heavy sweat! Sweat is the enemy of cold — weather running because it makes it much tougher to keep warm! Also, don’t forget to stretch!
When the temperature drops, the last thing I want to do is drink a big glass of ice water. The good news is that this isn’t your only option. It is equally important, if not more important to stay hydrated during the colder months. Inhaling the cold + dry winter air can cause people to feel the infamous “burn” + may even cause some people to develop a sore throat. Increasing your fluid intake is an easy way to combat this! No, drinking an extra cup o’ coffee doesn’t count [I wish ; )], but there are some other options! Try eating fruits with high water content — oranges, cucumbers, or grapes. You can add in low-sodium soup or de-caff tea to your routine to help as well. As a rough guideline, you should be drinking about half of your body weight in ounces every day!
6] FOCUS ON EFFORT + LESS ON YOUR PACE.
Winter running brings challenges from strong winds to hidden black ice. It’s inspiring that you are out there battling the elements + crushing your goals — you should be proud! Ask yourself — am I working hard + pushing myself to reach my goals? If the answer is “yes”– then you are working hard enough! No worries if your watch says your pace is slower than it was during the summer — you are working your booty off, gracefully dodging patches of ice + lapping anyone who is inside sitting on the couch!
7] COVER UP YOUR EXTREMITIES.
Headband//gloves//scarf—whatever is comfortable for you! Heat escapes from your extremities first, so when it comes to dressing for winter running what you wear on your hands//feet//face should be your highest priority. This is where Bandin comes it play. These fleece headbands are perfect for covering up your cold ears + they are fashionable ; ) BONUS — Bandin is givin’ you 20% your entire order of anything site wide until December 12th. Use the code: CHAARGmas! Still cold? Try sticking a pair of hand warmers in your gloves!
Having a goal in mind will help you stay motivated when the temperatures drop + snuggling up in front of the fireplace becomes all the more tempting. Training for a race this spring? Reaching out to another CHAARG girl to join you will definitely make those chilly training runs more fun! For some extra tips holding yourself accountable — check out our post: 10 Ways To Hold Yourself Accountable + Reach Your FitGoal!
9] GRAB A FRIEND!
This is why CHAARG exists right? We are a community of strong//beautiful//inspiring women who are committed to living a healthy lifestyle. Make a date to meet a CHAARG girl for a run — you won’t want to let your friend down + you’ll feel accountable! Are you a VirtCHAARG girl//out of town traveling? Remember the Nike+ app we used for the #runCHAARG challenge? This app lets you invite friends on Nike+ to participate in a challenge. Set a goal that is reasonable, yet challenging + encourage each other to get outside + conquer your goals!
10] DO AN ACTIVE COOL DOWN.
After finishing your run, take a slower jog [just long enough that you are still moving your legs to keep the blood flowing, but finding the balance between getting too cold] – then head indoors! Do a few more dynamic exercises [at a lower intensity than your warm up] + transition into static stretches. This will help your body adjust to the large temperature difference + can help with muscle stiffness.
If you’re heading to class or a meeting right after your run [we’ve all done it before ; ) + after all, #SweatIsSexy!] — wear your post run glow with pride, but at least pack an extra sports bra + socks. Wearing sweaty clothes after exercising will lower your core temperature + make it very difficult to stay warm!
12] MAKE A WARM POST RUN SNACK.
Lastly, switch up your post run fuel! Instead of going for a frozen protein smoothie, try adding your scoop of protein powder to a bit of oatmeal. Try our Cinnamon Vanilla Pear Oatmeal — the protein will fill you up, the oats will replenish the carbs your working muscles used + you will feel cozy after a warm snack!
We gave you the tips — now it’s time for the CHALLENGE…
You have until the end of the day to complete this challenge! So lace up your runnin’ shoes + head outside to GET YOUR SWEAT ON! : ) Let us know what you do for your workout! Make sure to tag #CHAARGmas + @CHAARG + @AreYouBandin on insta. 5 lucky girls will win an Aspen Bandin Fleece Headband : ) Winners will be announced tomorrow!
What’s your winter running tip? Would love to hear!
+Teresa, OSU CHAARG Girl