I’ve heard about all kinds of ways to exercise or things to eat that will make you burn more calories; eating something cold, eating something spicy, wearing extra layers to sweat more, wearing fewer layers to burn more…

I had a conversation with another trainer yesterday about the idea of exercising in the cold and if your body would burn more calories. He was doing an experiment to see if it would work for him. He thinks it does and has lost a few pounds in a week by running in colder temps without adding extra layers of clothing.

Looked a few things up online and here is what I came up with. Yes, when you are cold your body can burn extra calories trying to keep warm. When you shiver your body is trying to generate extra energy to warm itself up. I read you can actually burn up to 400 calories per hour shivering!! That’s kind of crazy, must be a lot of shivering.

Here’s the catch; your body will burn more calories to increase its temps but once you start exercising (in the cold) and your body temp rises you won’t need to generate extra energy anymore to warm up so you won’t burn extra calories. It sounds like the extra calorie burn only happens during the warm-up phase; once you are warm your body burns normal again.

One of the articles did state that your body will actually burn more calories in hot weather while it works to cool itself.

So, either way, cold or hot, it seems there are benefits to burning some extra calories. If its cold be sure to wear a hat and gloves, cover your skin to stay safe but don’t over do it. Get the extra benefit of working harder to get warm.

Next time the weather is not perfect outside for your workout you can remember the added benefit instead of skipping it.

We’ve felt it once already, Spring Fever! Then the stupid snow had to come back! Not long and it will be here again and suddenly the trails and sidewalks will be packed with runners in shorts again; even if it is only 50 degrees.

I know everyone will be excited to get out there and hit the pavement but don’t forget to be ready and take care of yourself in the process. Here are some things to think about and prep for now so you are ready to go as soon as the temps rise again.

Good Footwear – This is a must for any workout, running, cross training, aerobic classes… Head to your local foot gear expert shop and let them know your exercise of choice. They will fit you correctly to give your body the best support possible and help avoid injury to your feet, ankles and knees. If your shoes from your last Fall run were on their last leg or if you’ve been racking up the miles on the treadmill this winter it’s probably time for a new pair so get them now before you forget and end up running in old shoes and taking care of sore knees instead of hitting the trails.

Clothing – Think about breathable layers. My favorite combo is a fitted tank with a long sleeve shirt on top. I still favor the ‘Cold Gear’ type of clothing until it really warms up out. It’s not like wearing your thick, comfy sweatshirt but it will keep you warm with a lighter feel. A good running cap to cover your ears will be helpful during the spring transition. Getting cold wind blown into your ears the whole time can be uncomfortable and painful. Don’t forget to dress like it’s a little cooler than it actually is. Your body is going to warm up quickly and you’ll wish you left a layer or 2 at home. If it’s hard for you to step out the door and feel the chill warm up inside so the cool air outside will be refreshing when you are ready to go.

Have a goal – Sometimes the sun and snow free sidewalks are enough inspiration to get you out there. Soon enough that may begin to fade. Every city has tons of races all season long. Find one that is a good start for you like a 5k or up it for more of a challenge and do a 15k or ½ marathon. Joining a training group with other runners at your level is always fun and inspiring.

Have a Plan – Weather you’re planning to train for a race on your own or want a program to follow to help you change it up you can find tons of running programs for all levels on the internet. A very popular training site is http://halhigdon.com/. This site will have a variety of programs for you to follow no matter what level you are at.

Recruit a friend – We all know this is the way to go! Personally I can only run so long by myself and that’s usually about 30 minutes max! If I have a friend to chat with, a group to keep up with or my dog to drag me I can easily add another mile or two to my runs with out it feeling like pure torture!

Don’t get overwhelmed – New to running or exercising outside take your time. You might have a great first day from pure adrenalin of it all but if your 2nd venture out is not so hot, don’t worry! Everyone has a good and bad training day but pace yourself and increase your run time, distance or speed each week. Also think about where you want to train. If you live in Chicago starting your first run on the lake path near North Ave. beach might not be the best idea. It can be extremely busy and intimidating with runners, bikers, roller-blades, walkers…It’s kind of crazy! Instead choose for a less crowded path starting further north by Montrose Beach or further South around the Museum Campus or Navy Pier area.

Propper Warm Up & Cool Down - _DO IT, DO IT, DO IT!**_ Think of your muscles like a rubber band. Put that rubber band in the freezer, pull it out and try to stretch it. What’s gonna happen?? SNAP! Just like that you are out of the game. You need to let your body know what’s coming up, what you expect of it. When your workout is done reward yourself with a good long stretch to transition back out of the workout, just like you transitioned in.

ICE - if you feel pain ice it. Don’t heat anything right away unless your Doctor tells you to. If you are feeling pain that is usually caused by inflammation and heat can be more irritating. Ice is a safe bet and will calm the area down. If it lasts longer than a couple days have it looked at ASAP so you can fix it and get back out there. If you feel like you started to fast start your training again with intervals. Run a few minutes then walk for a minute. This does not mean you are not getting a good workout, in fact you are probably getting a better and more efficient workout and your body will feel better.

****Shin Splints** **– This is such a common injury when starting any running or exercise program. This is the most common thing I see at boot camp. Keep this site as a reference on how to avoid getting them and if you do how to treat them. Lots of info here on what they are, causes, treatment…http://www.mayoclinic.com/health/shin-splints/DS00271

Happy Spring Running! Not a runner, check out upcoming boot camps for a different type of fun outdoor workout.