Undoubtedly, most of us observe lonely runners from the kitchen window on a frosty winter morning , who confidently overcome obstacles in the form of snow or wind. This causes delight and admiration for some: after all, they could not force themselves to run even in the summer. Others have bewildered: is there really nothing else to do? And only a person running in winter understands the true charm and benefits of such runs.
About the benefits of winter running
Running in winter has some advantages over treadmills in the gym:
firstly, clean winter air circulates in the body much faster, and our lungs are able to pass about 5000-7000 liters of oxygen during running, while when running indoors this figure does not exceed 600-700 liters;
secondly, oxygen promotes the burning of fat, which, of course, cannot but affect your volumes;
thirdly, when jogging in snowy terrain, the body is in constant tension, which leads to double burning of calories ;
fourthly, the muscles come in tone due to the constant confrontation of snow, wind or overcoming minor snowdrifts;
fifthly, the body becomes hardened, becomes more resistant to diseases, fatigue and depression, which often accompany us in the winter.
Where do winter runs start?
Even if you are an avid runner, you should understand that running in winter is different from summer. Therefore, before you start practicing at this time of the year, it is better to visit a doctor. Therapist and cardiologist. Only after consultation and with their permission can you start training.
Initially, it’s better to run for 5-7 minutes. Sometimes you don’t even run, but walk fast. When the body gets used to such loads, the time needs to be increased by 2-3 minutes daily until you reach a full 30-minute run.
Both summer and winter cross-country starts with a warm-up. The only difference is that in the cold season you need to warm up at home. The lower the outside temperature, the longer and more intense the warm-up.
How to dress for a winter run
How to dress if you still decide to practice running in the winter? Clothing for such activities should be light, warm and not blown by the wind - these are three basic principles. Of course, thermal underwear would be an ideal option, but because of its high cost, it is not available to everyone. Therefore, we are considering a publicly available option. Underwear adjacent to the body should absorb moisture. Cotton is perfect. It can be a long-sleeve T-shirt and underpants. An ordinary tracksuit is put on top or just a set: jacket and pants. And the final element is the jacket. It is better to take synthetic winterizer, tight and thin. It is not blown by the wind and is light enough.
Now legs. Shoes should be with a wide rubber sole to give more stability to the foot and not slip on trampled snow. Sneakers should not hug the leg so that the blood circulates freely, otherwise the feet will freeze quickly.
Be sure to protect the head and hands with a hat and gloves, first apply cream on the face and hands. In some cases, it is recommended to protect the mouth and nose with a tied handkerchief or use a mask cap.
Running in extreme winter conditions
Most people ask themselves: “Is it possible to run in frost, snow or strong winds?” All these weather conditions are considered extreme. Of course, not everyone can enjoy such a run, so it’s quite normal to postpone the cross for a more favorable day.
But if you are obligated by the situation, or if you are just an incredibly stubborn, principled and persistent person, when running, pay special attention to the skin condition in open areas (do not allow hypothermia, numbness or excessive pallor) and breathing (do not breathe with your mouth open, inhale the air slowly through the nose so that it has time to warm up).
Winter jogging has a lot of advantages over training in the gym or pool. But this is only if health allows you. Otherwise, exercise as much as possible and as directed by your doctor.