IT’S hard to get up and out for a run when it’s cold. However, skipping your workout or retreating to the treadmill aren’t your only options. In fact, sucking it up and getting out in the cold can actually be even more beneficial than running in more comfortable temperatures. Some experts say you can run longer and further in the cold — thus, burning more calories. What’s more, dealing with the cold encourages your body to turn white fat into calorie-burning beige fat, according to research.

    So if you are ready, here are some tips from Mile High Run Club coach John Henwood to maximize your chilly sweat session.

    1) Sign up for a race

    You need a goal and structured plan to motivate you to stay on track and get out there on the cold, dark winter days, says Henwood. “Make sure you have a goal race and a training schedule to follow to motivate you to stick to that schedule,” he says. Even if races aren’t your thing, running with a group — or just one running buddy — can seriously up your odds of sticking to your routine.

    2) Pay more attention to

    the warmup

    “You may certainly need to run at a slower pace for a little longer at the start of the run in cold conditions,” says Henwood. But before you even start to run, do a solid dynamic warmup since your muscles will be “cold” and take a little longer to get up to speed. “Warmup exercises can include dynamic exercises such as front leg swings and lateral leg swings to open up your hips, followed by some front lunges,” advises Henwood.

    3) Gear up right

    There’s nothing like some hot new running gear to motivate you to get out into the cold. “In cold conditions, wear a T-shirt with a long sleeve over the top, a long pair of tights, warm socks, and a beanie,” says Henwood. Reflective gear is also key in the winter if it’s dark or overcast. “If you’re planning on running on a surface where it’s hard to see because of the weather conditions, wear a head lamp,” advises Henwood.

    4) Don’t forget water

    If you’re going to be running for more than an hour in any weather, it’s important to hydrate. It’s easy to forget this simple thing when you’re not sweaty. Remember that you are sweating — it’s just evaporating.

    5) Shorten your stride

    “Take a shorter, more compact stride running in the snow,” advises Henwood. “You’ll find you will use your core and hip flexors more as you lift your foot out of the snow during your stride.” This can prove valuable once you’re running on solid ground again, too. Even the pros have shorter, more efficient strides.(SD-Agencies)