Dress like it's up to 20 degrees warmer than it is. Choose clothes suitable for temperatures 10 to 20 degrees above the current conditions. Doing so might seem counterintuitive, but remember that the body begins to warm the second it moves. Too many layers of warmth make for sweat, which could lead to a chill post-run.
Below 20°F (-6°C): This is often considered too cold for many runners without proper gear. Risks of frostbite and hypothermia increase, especially with wind chill.
Endurance athletes, in particular, subscribe to the 80/20 rule, often called 80/20 running by marathon runners or polarized training by cyclists. No matter where they are in their monthslong buildup to race day, whether they're doing two miles or 20, 80 percent of the runs are easy and 20 percent are at race pace.
Usually three layers will be needed, especially if you are expecting the temperature to be nearer 20 than 40.
What To Wear When Running 10 Degrees Celsius (50 Degrees Fahrenheit) Wear a long-sleeved top instead of a T-shirt or vest. Consider running tights instead of shorts. This helps keep warmth in your muscles so that once you warm up, you're at a good temperature—not too hot, not too cold.
Get started with a 30-20-10 workout
Run easy for 30 seconds, kick up the pace to what feels like a moderate effort for 20 seconds, and sprint for 10 seconds. Immediately repeat the cycle four more times, cycling through continuously for five minutes. Recover with easy running for two minutes.
Running safely in the winter
It's important to keep up your running routine during cold temperatures. Running in cold weather is safe, but it can become dangerous. When the temperature dips below 14 to 15 degrees Fahrenheit, you might consider swapping your outdoor run for an indoor workout.
For temps right around 20*F, I do like to use a fleece-lined ear warmer or thin hat, a sweat-wicking base layer (thinner for temps into the 20s, thicker if the temperature is a little under 20 degrees), a thicker jacket that has windproof or at least wind-resistant properties, brushed or lightly fleece-lined tights, ...
As previously mentioned a cold wash is best for a coloured load, as it stops the colours form bleeding and running. It can also help to preserve the brightness of the colours and stop them from fading. The lowest temperature found on a washing machine is 20°C so for best results use 20°C-30°C.
20 degrees or warmer
When you step outside in 20+ degree weather, the warm air should feel like a nice warm blanket around you. Perfect weather to go jacket-free if you ask us. Should it cool down a lot at night, and you're out and about, bring a light cardi to wear as a coat and you'll be fine!
The 5 percent rule is a simple way to minimize your risk getting a running-induced injury: Keep your mileage low if your current body weight is more than 5 percent over your ideal weight. With each pound of body weight you are loading 5 to 8 pounds of force across your back, hips, knees and ankles.
In WBSC-sanctioned competitions, the run-ahead rule (the WBSC terminology) is, for fast or modified fast pitch, 20 runs after three innings, 15 after four, or 8 after 5. In slow pitch, the margin is 20 runs after four innings or 15 after five. The NCAA has also adopted the rule.
A 24-hour run is a form of ultramarathon, in which a competitor runs as far as they can in 24 hours. They are typically held on 1- to 2-mile loops or occasionally 400-meter tracks.
Sean Swearingen, MD, director of sports and exercise cardiology at Rush University Medical Center, said he wouldn't recommend going outside for a run if the wind chill is 10 below zero. Sometimes people don't realize how cold the tips of their fingers or toes are getting when their body is warming up from exercise.
In addition to providing warmth and grip, running gloves also play a critical role in protecting you from injury in the event of a fall. During a race, especially on rough or unstable terrain, it is always possible to trip or slip, resulting in an unexpected fall.
A setting of 30°C is usually recommended for washing delicate clothes when combined with a delicate cycle, and not on quick wash. This means low temperatures can be used with items like wool and silk when set to a delicate or hand wash cycle. You can also wash colours at 30°C.
The red zone is when the wind chill temperatures drop below 20 degrees. The rule here is to stay indoors. The risk to your child's skin becomes too great when the temperatures drop below 20. Stay indoors and have fun with indoor activities.
Tumble drying is simply machine drying rather than line drying or laying flat to dry. This method is called “Tumble Dry” because clothes tumble in the dryer drum where airflow, along with heat, dries clothes quickly. But not all fabrics are made to be tumble dried—always check the care tag first.
Even when it gets to 20 degrees or below you can get outside—I use three tops (an outer wind resistant jacket over long sleeve thermal layer over a thinner wicking layer) and one or two bottoms (running pants over tights—or one winter-tight layer). Below 40 degrees you will probably want gloves or mittens and a hat.
Not sure where to put your phone when running? Strapping it to your arm is a pretty safe bet. An arm phone pouch is a very handy bit of kit. It's sweat-resistant and attaches securely to your arm so your phone doesn't interfere with your stride.
Doing a 5K run can add a new level of challenge and interest to your exercise program. A 5K run is 3.1 miles.
Boosts metabolism. Our bodies are programmed to preserve fat, slowing down our metabolisms in response to decreased exercise. Running in the cold 'tricks' the body, altering metabolism slow down, and helping to maintain a healthy weight. Elevates your mood.
They recommend not exercising outside when the temperature hits negative 18 degrees, when the risk of frostbite increases. Even before frostbite begins outdoor adventurers could be susceptible to cold stress.
Covering your mouth and nose can help
Cold air is normally dry and can irritate the airways. Running with a light scarf or buff over your mouth and nose helps by collecting moisture and warming the air a little before you inhale it. Sports equipment stores stock special face masks with Velcro fasteners.