1. Get Motivated
"Make a date to meet someone for a run," says Jean M., a reader in Colorado. "There’s no wimping out when someone is waiting."
"Tell yourself that you can go back inside after five minutes if it’s really bad," says Patti Finke, a coach in Portland, Oregon. "Usually you stay out there."
Of course, not everyone objects to winter weather. “A night run during a light snowfall is one of the most peaceful things you can experience,”
2. Arm Your Feet
To keep warmth in and slush out, run in shoes that have the least amount of mesh.
Wear socks that wick away wetness but keep your feet warm. Runner Joe McNulty of Philadelphia swears by nonitchy SmartWool socks.
3. Get Dressed
You want to be warm without sweating so much you get a chill. “The rule of thumb is to dress as if it is 20 degrees warmer.”
"You should be slightly cool when you start." Think layers of technical fabrics, to wick sweat, with zippers at the neck and underarm area to vent air as you heat up.
Assume you always wear gloves or mittens and a hat.
30 degrees: 2 tops, 1 bottom. Long-sleeve base layer and a vest keep your core warm. Tights (or shorts, for polar bears).
10 to 20 degrees: 2 tops, 2 bottoms. A jacket over your base layer, and wind pants over the tights.
0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-prone) and a jacket. Windbrief for the fellas.
Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens, 1 scarf wrapped around mouth or a balaclava.
Minus 20 degrees: 3 tops, 3 bottoms, 2 extra pairs of mittens, 1 balaclava, sunglasses. Or, says Arribas, “Stay inside.”
4. Warm up Prerun
Move around inside enough to get the blood flowing without breaking a sweat. Run up and down your stairs, use a jump rope, or do a few yoga sun salutations. A speedy house-cleaning works, too. ”The cold doesn’t feel so cold when you’re warm,”
5. Change Quickly Postrun
Your core body temperature drops as soon as you stop running. To avoid a lingering case of the chills, change your clothes—head to toe—as soon as you can.
Women need to get out of damp sports bras quickly. Put a dry hat on wet hair. And drink something hot.
Driving to a run? Bring a thermos of green tea or hot chocolate in your car.
stay warm guys! :) follow fit-ology for more.