Every day, a healthy lifestyle is gaining more and more popularity. People are increasingly thinking about the state of their health and body, give up bad habits and go in for sports. One of the most relevant and simple sports is running. Someone prefers to run in the gym on a treadmill, and someone likes running in the fresh air.
Recently, the number of runners has increased significantly, which is good news, but most of them are active only in summer. This is due to the fact that not everyone knows about the rules of winter running and refuses to run daily because of weather conditions and low temperatures, for fear of getting sick. In fact, running in the winter is practically no different from running in the summer, there are only a few simple rules that you can follow to get the most out of winter runs and not endanger your body. Here are some of the most essential and useful winter running rules.
Don’t stand still
The most common, but at the same time the most erroneous opinion about winter running is that while jogging in the cold season, you can freeze and get sick. This is a misconception that has been invented by runners who are unscrupulous about running. Let’s think logically. When you run, your body is exposed to physical stress, the degree of which depends on the pace and type of run. In addition, it is during the run that almost all the muscles of our body are involved. Thus, being in constant tension, you experience a surge of strength and energy, your blood circulation accelerates, your body temperature rises, and you are no longer afraid of external frosts. During an intense and uninterrupted run, you will not only not freeze, but you will also feel how hot you are getting. If the body temperature rises too much, you can slow down or go for a brisk walk, but in no case stop. It is frequent and long stops that cause colds. When a hot body ceases to be subjected to stress, it begins to cool down, and cold air cools the moisture that has formed on its surface during this time, which leads to hypothermia and illness.
Proper breathing
Breathing is always important when playing sports, and especially during cardio, which is running. To get the most out of running, you need to follow the rules of breathing, which are especially relevant in the cold season. Make sure to inhale through your nose and exhale through your mouth. Do not breathe too deeply and do not grab large portions of air. Your breathing should be measured and calm. If you feel that your breathing is out of whack or you find it difficult to maintain a certain pace, you should reset the running rhythm. In the event that the temperature outside is too low or you cannot control the rhythm of breathing, speeding it up and slowing it down at a certain moment, we recommend that you wear a mask or wrap your face with a scarf. So you will save yourself from unwanted cold air and you will be able to breathe not only through your nose, but also through your mouth, without fear of catching a cold. Remember also that after the end of the run, you should not immediately sit down or stop abruptly. Walk at a calm pace for a few minutes until your breathing is fully restored, and only then can you sit down to rest.
Running technique
Running in winter is not much different from summer, but has its own characteristics. While running, as with any other physical activity, there is a risk of injury. To avoid this, or at least minimize the likelihood of injury, you need to follow the rules of running and adhere to certain techniques. First, choose the best place for winter runs. The surface on which you will run should not be too uneven, in addition, make sure that the track for running is not covered with ice, as running on ice is extremely dangerous. It is also not recommended to run on unpacked snow, which makes it difficult to move and deprives you of stability. When running, place your foot on the full foot, not on the toe or heel, and do not take very wide steps. This will help you maintain your balance and reduce stress on your leg muscles. Try to land as light and soft as possible, thus saving the spine from sharp shocks and tension.
Choosing shoes for running in winter
Many people think that winter running shoes must be insulated so that their feet do not freeze in cold weather. As mentioned earlier, your body cannot freeze during intense physical activity, so this statement is erroneous. The main difference between summer running shoes from winter is not their warming, but their density. Winter running shoes should be as durable and comfortable as possible. Their surface should repel water from themselves, preventing the feet from getting wet, and the sole should be as elastic and flexible as possible. In addition, winter running shoes should be made exclusively from natural materials. If in the summer it is possible to alleviate the situation with the help of mesh inserts that provide sufficient ventilation, then in winter it will be completely inappropriate, and only natural materials can give the feet breath. Be sure to purchase running shoes that are made taking into account all the features of the position of the foot while running. Do not replace them with winter boots or other footwear, as this may cause unwanted injury.
Along with running shoes, get special socks for running. They not only perfectly pass air, providing sufficient ventilation, but also absorb and quickly evaporate moisture from the surface, which is intensively released during running. In addition, these socks are created according to special standards, they support the foot while running and protect the feet from the appearance of corns and corns. When running long distances, sports socks are essential if you want to keep your feet healthy and unharmed.
Choosing clothes for winter running
Clothing for winter jogging should be warm enough and comfortable. If the air temperature outside is zero, then it makes no sense to insulate much. For running in such weather conditions, insulated leggings, a knitted T-shirt and a warm sweatshirt are quite suitable. It is recommended to purchase running clothes in sports stores. Specialized sportswear does not retain moisture on the surface of the skin, removes it and does not allow the body to overcool, in addition, it allows the skin to breathe and maintains an optimal body temperature. If the weather conditions worsen, a strong, cold wind rises, it rains or snows, it is recommended to additionally wear a sports jacket made of waterproof material. It must have a hood that is tightly fastened or tightened with laces, thus preventing rain and strong gusts of wind from getting under your clothes. For running in cold weather You should get thermal underwear that retains body heat and does not allow cold air to pass through.
Don’t forget additional accessories for your head, such as a hat, earmuffs or warm earmuffs, as well as gloves that will protect your hands from chapping and frostbite while running outdoors in cold weather. To cheer up and set the right rhythm for running, you will need a player to which you should download rhythmic, motivating music in advance that will match the pace of your run. Thanks to musical accompaniment, your workouts will be much faster, more productive and more fun.