Cold Weather Walking and Running

The weather is getting gradually colder by the day, with average temperature hovering around 5-10C. It may be necessary, therefore, to take precautions before going out to exercise in the cold in light of how the body adapts to cold temperatures. One handy and practical tip is to protect your hands as much as possible. It seems that hands are poorly designed in terms of anatomical arrangement and circulation (Cheung 2010). Fingers that are long are prone to rapid heat loss due large surface area to volume for convective heat loss (convective heat loss occurs when wind or rain come into contact with the hands). Your hands also receive poor circulation, despite contributing to 9% total body body surface area. In fact, it is not uncommon for scaphoid injuries to require immediate surgery due to the likelihood of necrosis that can occur. Hands also have low muscle and fat masses providing minimal metabolic or insulatory responses. Similarly, rapid vasoconstriction of the hands during cold exposure directs blood flow away from them. When your hands get cold, performing basic motor tasks i.e. tying shoe laces, zipping up jackets, opening food, making phone calls can become surprisingly complicated. To put it simply, if running or cycling outside in the autumn, wear protective gloves to maintain hand circulation, minimize heat loss and maintain motor function. 

Skin Protection Tips for Summer Running and Jogging

Jogging in hot weather seems to be difficult especially after the sunrise. But nature has its own compensations. The dawn appear more earlier in hot season and there must be time between the appearance of dawn and sunrise which can be availed for jogging. Similarly at evenings there must be enough time for doing jogging. While doing jogging in summer the following precautionary tips should be taken in to consideration:

JOG BEFORE THE SUN IS AT HORIZON

Get up early in the morning because you have very less time .Enjoy with the jog in cool morning as much as possible. It will certainly leave a dramatic effect at your mood and health.

USE SHADED TRACK

Select the track which is shaded and covered with plantation. It will give you relief and soothing effect to your mood. Also provide the humidity to your body.

USE SUNSCREEN

Before to start jogging use the sun screen generously at the exposed parts of the body. No matter how much you are covered either you are using the shaded track or suitable jogging clothes. It has been suggested to use the sunscreen with SPF 15 for jogging. The formulation of sunscreen is good that it will not flow down to your eyes with rapid flowing sweat.

WEAR LIGHT CLOTHING

Dress up with such stuff which move away with moisture content and provide cooling effect to the body. Many of such fibers are synthesized epically for jogging purposes. Cotton dress absorbs the moisture and become heavier.

NOT COVER YOUR HEAD

Researches show that most of the heat evolved from the top of the body. So avoid wearing hat or any brim cap while doing jogging.

CARRY YOUR WATER BOTTLE WITH YOU

Jogging in hot weather make you thirsty frequently. Keep your water bottle with you. The precaution is taken with the temperature of the water. It is not too cold to affect the fast metabolism of the body. If the purpose is to reduce the weight then again it is ineffective. Drink frequently but the water with normal temperature.

WEAR SHOES WHICH ARE NOT TOO FLAT

Your shoes play a significant role in your jogging. The shoes are not too flat that it will drag with the ground and absorb the heat of the earth.
If your shoes are of leather then apply the deodorant or antiperspirant spray before wearing the shoes. The moisture in feet for long wearing May causes fungal infection, and softens the skin.