How to run in winter? Pleasant, safe and without consequences.
Sport is important to our health regardless of the season. Therefore, winter jogging provides many benefits.
However, we should follow some rules to protect ourselves from the weather and its possible negative effects on our health. Experts and professional runners recommend adhering to these principles.
- Motivate yourself
It is quite natural that in the warmer months you have a greater desire to do sports outdoors and in the morning or the evening, you do not want to go into the cold winter. In that case, you need motivation.
Great motivation is to arrange a joint run with a colleague, friend, friend or calmly larger group. Not only will you force yourself to exercise, but it will also be easier to pass the time devoted to sport and you will not realize your efforts. You can also talk and relax mentally.
In many cities, some teams go running together to see if there is one around you. You’ll have a reason to perform better and not give up after five minutes, even in bad weather than when you run alone.
- Keep your feet warm
Feet in warmth are a very important principle of proper winter run, so quality sports socks are important, which wicks away moisture while warming up.
For the winter-run, we should also choose sports shoes, preferably of gore-tex material.
- Dress properly
According to Mark Grandonico, President of the Maine Track Club, in winter you should dress as if it is twenty degrees warmer. At the beginning you should be a little cold – that of course quickly changes.
Ventilation in places that sweat is important – especially under the armpits, which also ensures that the body does not overheat. Never forget gloves and a cap.
It is suitable to lay out your clothes – for example, in average winter on the legs pantyhose or leggings, for this pants with ventilation, top sports top with long sleeves, vest and outdoor jacket. In winter, you add one more layer up and warm socks.
- Be visible
In winter, it is almost dark, and so often it may happen that your run will be dark or dark. Therefore, do not forget your safety and make sure you can be seen in the dark.
Reflective clothing, fluorescent elements with reflective tape, or lighting are nothing you should be ashamed of, rather the contrary – it can save your life. On this occasion, you can afford to shine literally like a Christmas tree.
It is also good to carry a flashlight that will allow others to see you, but also to see the road and the surrounding area.
- Warm-up sufficiently before running
Running is not just running out of the house and making a few laps. If you want to give you as much as you can and do not doubt that it can provide much, it is important to warm up well in advance.
This service will make you run up and down the stairs, jumping rope, or a few Yoga Sun Greetings.
If you have agreed to run in a group, definitely do not stand on the ground and do not worry, just move! Do not stop while running, if you need to relax, soothe the heat, but keep moving.
- Learn to run in the wind
Many think it is impossible, but even the wind should not discourage you from running regularly.
For example, you can fight the wind like this: run for ten minutes against the wind, then turn around and run for five minutes with the wind in your back. Repeat. Protect your skin on cheeks, nose, hands with cream or grease.
- Forget speed
Winter is not best for speed races, but rather for endurance training. Therefore, do not try to beat everyone and everything around in speed, but rather focus on the length of the route.
- Avoid discomfort after the run
Not only a winter runner has experience in getting a shiver and other unpleasant conditions after the run.
You can easily prevent them. After returning from the run, change from head to toe in dry clothes immediately, cover wet hair with a towel or dry hat, drink a hot drink, take a refreshing shower and feel reborn.