Author: Kraig Becker

One of the reasons it can be frustratingly hard to stay in shape and maintain a good level of fitness during the winter is that the weather often plays havoc with our traditional outdoor workouts. Running on snow and ice is never easy, and cold temperatures can make cycling a painful experience too. But the winter months also provide us with great opportunities to try out some alternative activities that are not only highly aerobic, but have been known to burn plenty of calories too.

Here are five such sports that you should keep in mind when looking for an outdoor workout this winter.

Snowshoeing

Do you like to go hiking during the warmer months of the year? If so, then chances are you’ll enjoy snowshoeing too. The sport essentially consists of walking through the snow while wearing a special set of footwear that is designed to make winter hiking far easier. Typically when you walk in snow your legs will sink into the fluffy powder, making it extremely difficult to make any progress. But snowshoes prevent you from sinking too deeply, which allows you to actually move along at a decent pace. In fact, some outdoor athletes even like to trail run in the winter while wearing snowshoes. But don’t think that this sport is just another walk in the park. You’ll still find that it makes a far better workout than a summertime hike over the same distance. In fact, if you’re moving at a brisk pace, it is possible to burn as many as 600 calories in an hour, which is certainly nothing to sneeze at.

Fat Tire Biking 

One of the fast growing outdoor sports over the past couple of years has been fat tire biking. These types of bikes look a lot like mountain bikes, but as the name implies, they have very large, oversized tires that are extremely well suited for riding over snow and ice. Turning those big wheels requires a considerable amount of physical exertion and can burn over a thousand calories in an hour, but once the “fatty” gets rolling it’ll plow over or through just about anything in its path. This makes this type of bike a lot of fun to ride during the winter, when normal bikes simply aren’t equipped to handle the conditions. Just don’t expect to go all that fast, as the 4.5+” wide tires are definitely not built for speed.

Cross-Country Skiing 

If there is one winter sport that can compare to running in terms of calories burned and providing a total-body workout, it is cross-country skiing. While gliding along on a snow-covered trail, you’ll not only work the muscles in your arms and legs but your core as well. Beyond that, it is also a great workout for your heart and lungs, providing a real boost to the cardiovascular system while having minimal impact on your joints and ligaments. This makes it a great wintertime activity for those looking to stay in shape, and while it does require a bit of skill to master, it is nowhere near as difficult to learn as downhill skiing, for instance.

Skate Skiing 

Somewhat of a variant of cross-country skiing, skate skiing is even more intense and challenging. Whereas cross-country skiers enjoy taking in their surroundings as they glide along, skate skiers are all about getting from Point A to Point B as quickly as possible. The sport gets its name from the fact that you actually push off and move more like a speed skater than a skier, and as a result the pace of the activity is greatly enhanced. That means you’ll burn even more calories, which makes it a great way to stay in shape during the winter. Even at a moderate pace, skate skiers can burn upward of 700 calories per hour, making it one of the best workouts imaginable no matter the season. It takes a bit of time and practice to get the rhythm down, but once you do, skate skiing is a fast and furious affair.

Ice Climbing 

Another sport that can provide a good all-body workout is ice climbing. This activity typically involves outdoor athletes ascending frozen waterfalls or cliff faces that are covered in ice, using little more than ropes, mountaineering axes, and crampons. Because you need to use just about every part of your body to make the climb, your muscles (not to mention your nerves) will be put to the test. While not as intensely aerobic as some of the other winter sports on this list, ice climbing is nevertheless good for the heart and lungs too. Just be sure you’re accompanied by an experienced climber while you’re still working on your climbing skills, as this is one sport that isn’t for the faint of heart.

Any one of these activities will help you burn plenty of calories and allow you to stay active during the winter months. They’ll also give you a good excuse to head outdoors, which in and of itself will help you to be happier and healthier. Don’t let winter trap you inside. Find the activity that appeals to you, and go out and do it. You’ll be very happy that you did.

If you’re one of those brave souls who continues to run outside during the winter months, you’ve probably wondered just how much the cold conditions affect your workouts. Not surprisingly, the colder weather will indeed have an effect on your body, but just how dramatically it changes your performance depends on a variety of factors. Here are some ways that running in the cold will have an effect on your training.

Performance drops with the temperature,

Colder weather will definitely have an impact on your performance, but surprisingly that drop off begins at about 50 degrees rather than the frigid temps that you would expect during the winter. That said, the drop in performance isn’t really all that noticeable until the mercury falls below freezing. Once the air temperatures hit 32 degrees or below, there is a slow but steady drop off in speed because cold muscles simply can’t perform at the same level that they do when they are warmer. The colder temps will also slow down the nervous system, causing fewer muscle contractions in your legs, which ultimately reduces your pace, slowing you down noticeably.

Carb up for a cold-weather run.

The cold conditions will have other effects on your body as well. For instance, when you run in warm conditions your body taps into its fat stores for energy, but in the cold it’ll burn carbohydrates at a much higher rate instead. This can have a dramatic impact on performance since carbs are used up much more quickly, leaving you with low energy reserves to get you through the remainder of your workout.
Another side effect that comes from burning carbs at such a high rate is that it also increases the amount of lactic acid that is produced in your muscles. Excessive lactic acid will have a detrimental effect on your speed too, bringing performance down even further.

Cold air is hard to breathe.

Let’s face it, running is a demanding aerobic activity. When you’re moving at higher speeds, or climbing steep hills, it can sometimes be difficult to catch your breath. This is especially true in the winter when you’re also breathing in colder air. The blend of physical exertion and frosty temperatures can often put a real strain on the lungs, making it even more difficult for your cardiovascular system to operate efficiently. This can result in a drop off in performance as your body struggles to get enough oxygen into its system when you try to push yourself harder.

Longer Warm-Ups

Ask any runner and they will probably tell you that the first mile is always the hardest. Even under the best of conditions, it can take your body some time to warm up and begin working at peak efficiency. That’s why that first mile can be so rough, but the ones that follow tend to get a bit easier. During the winter that warm-up time can take a little longer because of the cold conditions, however, as your muscles will simply be more sluggish.

More Calories Burned

One of the side benefits of running outside in colder weather is that you’ll burn more calories while you’re doing it. Your body has to work hard to keep its core temperature at normal levels during the winter, which is why it is common for us to start shivering as the mercury takes a plunge. That is one method that your body uses to generate more heat and in doing so also uses more calories than normal.

The Cold has an effect on your shoes too!

Cold weather won’t just have an impact on your body, it will take its toll on your running shoes too. Most modern athletic footwear uses synthetic foam known as ethylene-vinyl acetate (EVA) as a cushion to provide support against impact when working out. But as the temperature drops, EVA can harden, lessening its effectiveness as a shock absorber. Once it warms back up, its regular properties return, but if you’re running in temperatures that fall below freezing you may find that your legs are taking more of a pounding because your shoes can’t perform up to their usual standards.
It should be noted that taken individually, most of the effects of cold weather aren’t necessarily all that noticeable. But, when each of them comes into play they can have enough of an impact to bring your running performance down. About the only thing you can do is accept that it is simply something that happens during the winter and not get down on yourself because you aren’t running as well as you normally would. One the weather starts to warm up, your performance will too.

The fitness and weight loss benefits of running have been well documented over the years, with the overwhelming conclusion being that in terms of burning calories and building cardio endurance, there is simply no other activity that can compare to a regular running routine. But many runners have long wondered whether they get more benefit from running shorter distances at a faster pace, or if there is more to be gained from extending their distances and running farther instead. As with many aspects of health and fitness, the answer isn’t quite so simple, and it often comes down to personal preference and performance.

Go Fast to Burn Calories

Any personal trainer or long-term runner will tell you that going faster will definitely burn calories at a higher rate. This makes perfect sense, of course, because your body is pushing itself harder; in order to keep up the quicker pace, it will need to tap into fat stores for energy. In the simplest terms, that means the faster you run, the more calories you’re going to burn relative to the distance you cover.
Additionally, running faster (or alternatively running lots of hills!) also tends to build more lean muscle mass, which can bring a boost to your overall metabolism. As your body works to create the “active tissue” that makes up muscle, it will continue to burn calories even long after you’ve finished working out. In this way, you still get a nice side benefit from your fitness routine hours after you’ve come home from the gym.

But Faster Isn’t Always Better

Based on what I’ve written above, it would be easy to come to the conclusion that in order to get fit and lose weight, you should most definitely concentrate on running faster. But there is another way of looking at the process that runners also need to consider. Running faster and harder means that you won’t be able to work out nearly as long, which ultimately means that you might not be able to burn as many calories as you could if you went at a slower, more measured pace.
For instance, if you run at your fastest pace for 20 minutes, you might be able to cover 3 miles and burn as many as 450-500 calories. That’s a fast pace on both accounts. But if you slow down and expend your energy on a 60-minute run instead, you could easily cover 5-6 miles and end up burning 700-800 calories. The workout takes longer to complete, of course, but it results in substantially more calories used. If you goal is strictly to burn as many calories as possible, this might be the best all-around approach.

Mix Well for Best Results

As you can tell, there are certainly benefits to be had from running both faster and farther. Which one works best for you probably depends on your running style and fitness objectives. If you’re training to be competitive in a race, for example, going faster will be key. But if you are looking to shed pounds, longer runs might be the best way to go.
But honestly, as runners, we should probably be mixing up our routines to ensure that we are going both faster and farther at regular intervals. There are benefits to be had from speed training, just as there are from running longer distances, and by mixing up your routine, you’re more likely to see impressive all-around results.
As mentioned above, running faster helps to build muscle and has the added benefit of taking less time to complete your workout. On top of that, when you focus on running at an increased pace, your overall speed will improve, even on the days when you are training for distance instead.
On the other hand, running longer distances is good for endurance and allows you to burn a substantial number of calories in a single workout. Both of those are good for your overall health and will provide benefits in other areas of your life as well. Increased endurance will have the side effect of allowing you to increase your distance, even when running at a faster pace.
Mixing up your workouts is always a good idea, because it keeps your body from getting used to the routine as well. Alternate speed days with distance days for good results, and you’ll more than likely find that you’ve taken your workout to an entirely new level.

If you’re a runner, you probably already know that having sore legs kind of comes with the territory. After all, when you’re logging any kind of significant mileage, you’re bound to have a day here and there where you’ll be feeling the aftereffects of a tough workout. But if you find that the soreness tends to linger in your quads, calves, or hips for more than a day or two, there could be other issues that you’ll need to address. Here are some of the most common reasons your legs might continue to feel sore after a run.

Overtraining

Overtraining is probably the number one cause of tired and sore legs. Without enough rest, there simply isn’t enough time for your body to recover, which can then lead to hitting a plateau in terms of progress, possibly even resulting in injury. It is important that you take regular rest days and avoid running too many miles for too many consecutive days. Mix up your routine to give your legs a break, and you’ll probably find that you’ll return to your running workouts with more strength and speed than before.

Worn Out Shoes

Another common cause for sore legs is worn out shoes. Over time, even the best running shoes lose their ability to absorb shock and provide cushioning for your feet and legs. When that happens, the impact of the workout is felt more strongly, which can lead to sore muscles that take longer to recover. Most experts recommend that you replace your running shoes every 300-500 miles, depending on the type of shoe you wear, your running style, the surface you run on, and so on. Failure to do so could lead to more serious injuries, such as shin splints or runner’s knee, both of which can be very painful and frustrating.

The Wrong Shoes

Even if your shoes are brand new and barely have any miles on them at all, they could still be causing you problems. If the shoes you are wearing aren’t designed to meet your particular needs, it could lead to sore legs or other injuries. If you find that your legs aren’t recovering the way they should, it may be time to consult with an expert. Stop by a local running shop that can help you analyze your stride and running style and recommend a shoe that fits your needs more closely. Modern running shoes are highly specialized, and what works for one person might not be right for someone else. Discovering which shoe works best for you can be a revelation, making running far more effortless and enjoyable.

Dehydration

The importance of staying hydrated before, during, and after a workout has been stressed many times, but failing to do so can have an impact on your performance. Your body uses fluids to help speed recovery, and if you aren’t drinking enough water or replacing electrolytes, it could cause your muscles to ache and take longer to shake off fatigue. Dehydration often leads to leg cramps as well, which is a sure sign that you need to be taking in more fluids. Give your body what it needs, and it will heal more quickly.

Not Running Enough

This may seem like a strange reason for your legs to hurt after a run, but bear with me for a moment. If you’re new to running, or returning after a period of inactivity, it is not uncommon for your muscles to be sore. It takes time for your legs to get used to this type of activity, but if you do it regularly enough that soreness will start to fade. The important thing is to not overdo it when first getting started and stick to a good training plan that ramps up distance and speed over time. Eventually, your legs will become so strong that running a few miles won’t seem to bother them at all. It just takes lots of patience and perseverance to get to that point.
Beyond these common causes of sore legs, it is possible that you are experiencing an injury of some sort. If that might be the case, take some time off and allow your body plenty of time to recover and regain strength before resuming your running workouts. If the problem persists, be sure to consult a doctor.

With the right clothing, running outside during the winter can be just a fun as any other time of the year. But when snow and ice start to cover your running route, it isn’t staying warm that you’ll be thinking about. Instead, you’ll be looking for ways to stay on your feet, as the slick surfaces can sometimes be treacherous. If you continue to run outside during the colder months, these five products will help you keep upright and moving, even when conditions take a turn for the worse.

Icebug Running Shoes

During the winter, there may be times when your usual running shoes aren’t well suited for the snow- and ice-covered surfaces that you might encounter while out on the road. That’s when a pair of shoes from the Swedish company Icebug will come in handy. Icebug footwear includes all of the features you’d expect from any good pair of running shoes, including water-resistant fabrics, lightweight design, and a comfortable fit. But what sets these shoes apart is the embedded lugs (or in some cases spikes) in the soles that are specifically designed to provide a grip on slick surfaces. (Prices vary)

Yaktrax Run

For about $40 you can quickly and easily convert just about any pair of road running shoes into all-terrain footwear. Yaktrax are made of steel coils with a set of straps that when attached to your shoes provide them with extra traction on mud, snow, slush, and ice. They are extremely lightweight, designed for use in an urban environment, and can transition to and from pavement without missing a beat. They also come off the shoe just as easily as they go on, which makes them a good option for running in places where weather conditions change regularly. (Price: $39.95)

Kahtoola MICROspikes

For a little extra traction on slick surfaces invest in a set of MICROspikes from Kahtoola, a company that is best known for making snowshoes. Much like Yaktrax, this product slips over your existing running shoes, giving them a bit more grip on snow and ice. But whereas Yaktrax are built to transition to and from paved surfaces, MICROspikes are most at home on the trail. The stainless steel teeth provide a surprising amount of confidence for your winter off-road adventures, allowing trail runners to continue their outdoor workouts no matter what kind of conditions they’re facing. (Price: $59.95)

IceSpikes

Perhaps the most cost-effective way to add extra traction to your running shoes is to install a set of IceSpikes. These do-it-yourself kits allow you to add a set of lugs to the bottom of any shoe, giving them extra grip on snow and ice. IceSpikes have the added benefit of being completely unobtrusive, allowing you to run without really even knowing that they are there. They are lightweight and have minimal impact on the balance of the shoe too, meaning you won’t have to alter your running style or gait to compensate for additional bulk on your feet. They’re also a relative bargain, making them a good choice for the cost-conscious runner. (Price: $29.99)

Sugoi RS Winter Sock

Warm feet are happy feet, particularly in the winter. A good pair of socks goes a long way to keeping your feet comfortable on a cold-weather run, which in turn provides better balance and stability. If your feet get cold, they’ll also get a little numb, which can certainly have an impact on your balance. Sugoi’s RS Winter Sock was specifically made for running in cold weather and features breathable, moisture-wicking fabrics, thicker materials for added warmth, and an extended length to protect the ankle and lower calf. Too often, socks become an afterthought for runners, but they can have positive effects on your performance while keeping your feet more comfortable as well. (Price: $20)

It is important to point out that it is still possible to take a nasty tumble on a slick surface even when using one of these products. If you’re going to run outside in the winter, remember to take your time and be extra cautious. A winter run can be highly rewarding, but slipping or falling can cause injuries. Be careful on the road or trail, and enjoy the season to the fullest.