In winter, many people stop training in anticipation of heat. Some are stopped by frost, others by ice. But the running season lasts all year round, moreover, it is sometimes more effective to train in the cold. Beginners should start their first season in winter in order to feel progress by spring.
Fact! In winter, during street workouts, “useful” brown fat, the enemy of obesity, is formed in the body. Recent studies have shown that exercise causes the release of a previously unknown hormone, irisin, which causes white fat to turn brown and prevents obesity. But brown adipose tissue is not active all the time, but only at low ambient temperatures. When the ambient temperature rises, it ceases to work actively.

9 tips for winter joggers

1. Choose the right equipment

High technologies are available to everyone, and in this case we are talking not only about mobile phones. Technological layering is a real trend of this season. Use thermal underwear as an intermediate warming layer and synthetic sweatshirts as a heat-retaining top. Smart synthetics keep you warm and wick away moisture, while the waterproof sneakers provide good traction.

2. Start and finish warm

If you warm up at comet temperatures, the body, once in the cold, immediately begins to release heat. If you start warming up in the cold, the body will need time to adapt, and this threatens to catch a cold. Cooling down and stretching after a workout is also better indoors: as you slow down and finish your run, your body will begin to produce less heat. And the longer after training you are in the cold, the higher the risk of getting sick.

3. Protect your joints

Prepare your joints well before running. Rotational movements will turn on the joint fluid, which will protect the joints in the cold. It is better to stretch your knees without loads, simply by bending your legs at the joint. If you live no higher than the fifth floor, do not use the elevator. Going down with an easy step, you will warm up your muscles and joints well.

4. Breathe properly

It is better to breathe while jogging, especially in the cold season, through the nose. So the air travels a longer path and enters the larynx, trachea and lungs not so cold. Some athletes use the tongue breathing technique thus warming the air. Choose a comfortable technique for yourself and remember to breathe calmly: inhale and exhale for every four steps.

5. Don’t Forget Your Hat

A fleece or wool hat is a must. It will help you protect the most vulnerable part of the head to frost – the ears.

6. Organize your workouts

Set a goal and choose a plan to achieve it. If the main goal is to maintain good shape, then it is enough to run cross-country for half an hour at a calm pace three to four times a week. Do not forget that warm-up and cool-down are necessary to consolidate the result and prevent injuries. If you want to prepare for a specific distance run, you need a detailed program.

7. Don’t drink while exercising

The need for fluid even during an hour-long run in the cold season drops significantly compared to the warm season. Therefore, it is quite enough to drink half a glass of warm water 15-20 minutes before training, and refrain from water while running (unless you have specific health problems). Water freezes in the cold, and even a sip of an icy liquid can harm the body.

8. Take off your running gear after your workout.

Once you’re warm after a run, don’t delay getting dressed. Wet cold clothes can cause hypothermia: the body has already stopped generating heat, and there is no natural temperature compensation for wet equipment.

9. Run at your own pace.

Remember: sport is not only a test of your willpower, but also a pleasure. If your job allows you to run only in the evening, or if you don’t like morning jogging, you are welcome. Conversely, larks should run in the morning.