Rules of running in the autumn and winter

The onset of cold weather is not a reason to abandon the daily morning runs on the street, especially since you can get much more benefit from them than running in the gym on a treadmill. You not only maintain a good physical shape, but also improve your immunity.

Your body is hardened, and you will rarely suffer from cold diseases. But in order to run in frosty weather was only for good, you should adhere to certain rules.

Contraindications

First of all, you should remember that at the slightest signs of a cold, be it a sore throat or head, a cough or a runny nose, it is better to refuse to run, because cold air can aggravate your condition even more. In addition, be sure to consult with your doctor before you start to run in the cold season, if you have the following diseases:

  • respiratory diseases;
  • joint diseases;
  • heart diseases;
  • diseases of the genitourinary system;
  • phlebeurysm;
  • hypertension;
  • back pain.

If you feel good, you can safely go for a run. You just need to prepare for it properly.

Clothes for running in the cold season

In order to run in late autumn or frosty winter does not end with a cold, you need to take care of proper clothing, since it is from this that the effectiveness of your run and your health depend.

What is it necessary to run in the cold?

Clothing for running in winter should be comfortable and light. The main thing is that it keeps the heat well and at the same time draws moisture out. Therefore, it is best to give preference to sportswear, which is designed specifically for running in cold weather. Of course, you have to spend a little bit, but then you will get much more benefit and pleasure from jogging without risk to health.

So, your running clothes must include:

  • Thermal underwear

During the run increases sweating. If you run in ordinary clothes, it will absorb moisture, which can cause hypothermia. Therefore, it is very important to choose high-quality thermal underwear. It should be made of a special material,which perfectly removes moisture from the body. You also need to remember that such underwear should be worn only at sub-zero temperatures.

  • Socks

For running best suited special wool blend socks with a thermo-effect. They keep warm well and warm the lower leg. In addition, these socks have a special ribbed sole, which provides good adhesion of the feet with shoes.

  • Taisses and Thermolines

In the male version of the dress, the taisy dresses under the shorts or under the pants, if very cold. Women can wear them as a separate item of clothing. Tays perfectly remove moisture, but they warm muscles well.

  • Turtleneck made of polyester

As a top, you can use a turtleneck or olympic shirt made from any breathable material, such as polyester. In the case when the temperature has dropped significantly below zero, instead of a turtleneck should wear a sweatshirt or any fleece jumper. This elastic and lightweight material retains heat very well.

  • Outerwear (jacket and pants)

The basic requirements for outdoor clothing for running - it should protect you well from wind, rain or snow.It is best to buy a specialized warmed suit for running, consisting of a jacket and pants made of materials that are well protected from the weather and at the same time take away excess moisture from the body.

In the autumn, instead of a warm jacket, it is better to wear a light windbreaker that will protect from the wind, but will not warm you. If the temperature has not fallen below + 12 ° C, then it is possible to run in the summer version of sportswear. In case of light rain, you can wear a simple hooded rain coat.

If you can not decide on what to wear for a run, then you just need to follow one simple rule: if it is -5ºC outside, then you need to dress like it’s 0ºС. You will constantly move, which means you will think that it is about 5ºС warmer on the street than it actually is.

  • A cap

The best hat to choose is knitted. It is possible on a fleece basis. In frosty weather, be sure to take care of protecting your face from the wind. With this, the balaclava will do well. This is a hat that covers the head, neck and almost the entire face. Only the eyes remain open.

  • Gloves

Under subzero temperature, be sure to wear knitted or wool gloves.In case of severe frost, it is better to give preference to mittens. They better keep warm.

Running shoes in winter

Particular attention should be paid to shoes, as the risk of injury significantly increases in winter. Best of all for running in winter will suit special winter sneakers. Their outsole should not be tanned in severe frost, and at the same time it should have good cushioning properties.

Should choose shoes with a pronounced tread pattern. This will provide a better grip of the shoe with the ground. Another important point - running shoes should be 0.5-1 size larger. This will help to keep warm better, as there will be a small air gap between the foot and the shoes.

Running rules

Now let's understand how to run on the street in the winter? In order not to injure yourself and not catch a cold while jogging during the cold season, you should follow the following rules:

  • Always warm up before running.

Warm-up should be done at home while you are not dressed. It will be enough to do several exercises to warm up the muscles and joints for 5 minutes. If you want to get to the place where you're going to run,it is best to do this with the help of an easy run, and the run must begin immediately after leaving the entrance.

  • Choose the right time and place to run

Many people have a question - what time is best to run in the winter? The greatest benefits from running can only be obtained in the morning. The best time for jogging is 6-7 am. Since in the winter at this time it is still dark on the street, the route of your run is sure to be taken in well-lit places. This will help reduce injuries.

  • Breathe properly

In order not to get sick after a winter run, you need to learn how to breathe correctly. Inhale must be done through the nose, and exhale through the mouth. If you inhale cold air through your mouth, then your run can result in the development of a cold.

  • How much and how often to run?

If you have never run in the winter, it is better to start with short workouts. Run for 10-15 minutes 2-3 times a week. After about two weeks, you can begin to gradually increase the duration of the run, but it should not exceed 40 minutes. The pace of running should be such that you have time to breathe correctly. No need to set speed or endurance records.

  • At what temperature can you run in winter?

It is better to refuse jogging if the air temperature has dropped below -20ºС, since in this case you can quickly chill the lungs. It is also not recommended to run outdoors in heavy snow and snowstorms, especially if there is severe ice on the road.

Be attentive

In winter, it is very easy to slip and fall, so during the run you do not need to hover in the clouds, thinking about something else. All your attention should be focused on how and where you run. A small area of ​​ice on the road, which you did not notice in time, could cause a fall and injury.

  • How to complete a run?

Always correctly count your strength. Never return from a run on foot, otherwise you will fall ill. After coming home, immediately take off all your clothes and go take a warm shower. After that, you can drink juice or tea in order to restore the balance of fluid in the body. Eat food can only be an hour after jogging.

The most important condition for running in the cold season is your desire. If you do not feel like going out, do not force yourself to do it, otherwise you will not benefit from running anyway.

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