How to run in winter, Rule of winter running.

Running in the winter, for many joggers, often raises many questions. Can you run in winter? How to run and in what? For the majority, running in winter is not a familiar and even wild type of activity, they say, you can get sick, but skiers also run, only on skis.

Winter is not a reason to refuse daily jogging, there is nothing to worry about – running in winter is not only possible, but necessary. And you need to run on the street, and not in a dusty and stuffy gym. The Russian cold winter is not a hindrance to training, if you follow certain rules. But let’s start with what are the benefits of running in winter:

• The air is much cleaner in winter than in summer.
• More calories are burned during a winter run.
• Jogging in winter strengthens the immune system.
• Running promotes the production of endorphins.
Despite all the advantages, you need to take running seriously in the winter, otherwise, after the first run, you will have to run between the doctors’ offices after taking cold air in your mouth.

What to run in winter?

Clothing for winter jogging should be natural and tight to the body. Clothing made from natural materials absorbs sweat better and retains heat. You also need to wear layered and windproof clothing. That is, it is necessary to wear two sweaters, two pants, the topmost layer of clothing should be made of non-blown fabric. Don’t forget your gloves and scarf. Shoes should be chosen one size larger so that it would be possible to wear two pairs of socks. The sole of the shoe should be soft rubber with a good tread.

How to run in winter

Before a winter run, we actively warm up in order to warm up the muscles as best as possible, paying special attention to the legs. You need to start jogging with walking, moving on to easy running, gradually increasing the pace. The pace of running should be such that you can breathe through your nose, and not swallow air with your mouth. Passing through the nose, the air is warmed, preventing bronchial diseases. You can run both at the same speed, and changing the pace, in the first case to keep the body in good shape, in the second case – for more active fat burning. While running, you need to keep your head straight, looking straight. Do not lift your shoulders up, arms bent at the elbows, slightly clenched into a fist and actively working while jogging. The body is slightly tilted forward, but not much. You need to finish the run by slowing down the pace, and then go to quick step. The main rule during a winter run is not to stop, just run or go fast.

Helpful Hints

• During very low temperatures, the scarf can be pulled over the nose, the air passing through the scarf will be warmed.
• It is useful to listen to music, peppy music entertains and does not allow you to be lazy, urging you on while jogging.
• Choose suitable places for running, best of all embankments or parks, where the air is cleaner and the paths are not very trampled and less slippery.
• Use lip balm to protect your lips.