Running is one of the best activities for burning calories -- in fact, most runners burn 400 to 500 per hour. If you weigh around 155 lbs. and run at 6 mph you will burn 590 calories per hour. Many runners think their calorie expenditures increase when they persist against the cold and run outside through the winter. Unfortunately, this is a myth because you actually burn fewer calories outside in cold weather.
Step 1
Increasing your mileage is one of the best ways to burn more calories when running in the winter. You naturally burn more calories in the summer because the heart has to pump harder to send heated blood to the skin where it causes sweat. To make up for this in cold weather, you need to either increase your output or add on to your workout.
Step 2
Increase your pace or workout level. You can burn more calories by increasing the level of intensity of your run. Running at 10 mph instead of 6 mph would increase the calories you burn from 590 to 944. You don't have to make as big an increase to burn a significantly higher amount of calories. Adding intervals and hills will also raise the amount of calories you burn. Because of the cooler weather, winter is the perfect time to work harder without overheating.
Step 3
Begin snowshoe running. Running on snowshoes increases the amount of calories you can burn, with less impact and increased resistance.. Not only is there resistance from the snow on the ground, but the weight of the snowshoes themselves adds difficulty to the run.
Step 4
Use your arms when you run. When you concentrate on using your arms, you change running from just a lower body workout to an upper and lower body workout. The more body movement you can add to your workout, the more overall calories you will burn. If you decide to run on snowshoes, using poles is a great arm workout and will increase the number of calories you use up.
Step 5
Do an inside triathlon incorporating an outside run. There is no better way to burn more calories during your winter runs than by adding on a swim and a bicycle portion to your workout at the gym. You can swim laps in the pool, complete your run outside, and return to the gym for the cycling portion of the triathlon on a stationary bicycle. If you have packed trails nearby, you could even do the bicycle portion of the triathlon on a mountain bike. This not only burns calories but adds a tremendous amount of excitement to your workout. Do it with friends and you will have your own little winter competition.
Step 6
Add strength training to your winter running workouts. Building muscle will increase your running performance for next season. More muscle means you also burn more calories because added muscle increases your body's metabolism.
Tips and Warnings
- Always dress appropriately for winter running. Take food with you. Drink plenty of water.
- Never begin a running program without consulting a doctor and getting his or her approval.
Things You'll Need
- Winter running shoes
- Wicking base layer
- Fleece middle layer
- Rain/windproof outer wear
- Hat
- gloves
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