A healthy lifestyle today is actively promoted from all screens and posters of the country. Many fitness centers offer tangible discounts on classes, breaking the price of competitors. But not everyone can attend sports complexes, and someone prefers to study independently. The most effective and useful activity for the whole organism is running. You can run anywhere, most importantly, the right approach to the preparation and selection of clothing. Many people run in the summer, but how to run on the street in the winter? This question worries many, so it is worth paying special attention to winter running.
Outdoor winter running
Leading trainers of the world most recently preferred sports only indoors. Today the situation has changed a lot, ordinary people and athletes are happy to run and push up in open-air stadiums. Running in the winter on the street is quite an important event. Therefore, you need to approach this sport seriously and in no case neglect the basic rules.
First, prepare your body before a run in the cold season. To do this, warm up all the muscles, you need to warm up the muscle tissue and prepare the ligaments. Only after simple warm-up exercises can you start jogging on the street in winter.
Secondly, running in the winter is very useful. So you strengthen the immune system, produces a good protective reaction to all colds. During small runs, you can gradually temper the whole body. Also, this procedure has a positive effect on blood vessels. The main thing is not to overdo it and observe safety precautions.
Thirdly, frosty air is simply oversaturated with oxygen. Surely you noticed that when you go outside in winter, the volume of lungs seems to be not enough. And the correct winter running technique allows you to enrich the entire body with this important gas.
Now you know that running in the cold is possible and even necessary. With these procedures, you protect yourself from all colds and enrich yourself with oxygen. Running is useful in any season of the year, the main thing is to do it right.
The right approach to running in winter
Running in winter is better to start gradually. Do not run out for long distances immediately. In any sport, it is important to accustom the body to the loads gradually. Haste always leads to injuries, after which any interest in a sporting lifestyle is lost.
It is forbidden to run on the street in winter if the air temperature drops below 20 degrees. Of course, you should take care of yourself when you are shivering, flowing from your nose, and a sore throat settles in your throat. Adequately approach classes and correctly calculate your own abilities.
Breathing is an important factor in all sports training. During running, it is especially worth focusing on your ability to breathe correctly. Inhalation is always done with the nose, but exhalation can be done with the mouth. Only in this way the frosty air has time to warm up to an acceptable temperature before entering the athlete's lungs. If you neglect this golden rule, then a sore throat and pneumonia will not take long. Take care of your health, because you run to strengthen immunity, and not vice versa.
Running in the winter on the street should be completed with severe fatigue and shortness of breath. After that, immediately go to a warm room. Sweat-soaked clothing should be removed. If possible, take a warm shower. Wet items that are not removed on time can lead to hypothermia.
Jogging Rules
When planning to go jogging on snow-white snow, you should always consider the important rules:
- Warm up avoids stretch marks and unpleasant injuries.
- Do not run if the wind is strong and the temperature is below 20 degrees.
- After jogging, immediately go to a warm room.
- Breathe correctly - with your nose.
- As treadmills, choose a place where there is no ice. Avoid steep climbs and descents.
- Choose different landscapes, otherwise the monotony quickly bothers.
Agree, these are simple requirements that every novice athlete can fulfill. They were developed by professional trainers who devoted their lives to sports. Doctors also applied their knowledge, and this is the necessary list of recommendations. Of course, everyone decides for himself why he needs running in the winter: for health or for extreme sports. But non-compliance with elementary standards can lead to irreparable consequences.
Now you know that this is a serious event - running in the winter on the street. How not to overcool, and what to wear, we will analyze below.
Dress for winter training
Clothing for the athlete is always of particular importance. There are whole lines of sports-adapted things for jogging, swimming. Many famous brands have become famous for tailoring sportswear. Today, the line between a comfortable tracksuit and a stylish one is very thin. In any case, running is a very specific sport, especially if it is held in the winter season. It is important to choose not beautiful clothes, but really comfortable. Only in this way running in the street in winter will be a pleasure.
Thermoregulation is an important feature of sportswear for running in the cold season. The body should not be exposed to hypothermia. If it is not possible to buy a special set of sports items, then put on ordinary clothes in layers. Here are the basic rules for sportswear layers:
- The first layer should easily remove sweat to the second layer. It is better to buy sportswear, which can be easily found in any sporting goods store.
- The second layer controls the temperature level of the whole body, for example a suit made of fleece.
- The third layer should be bright and windproof.
What is thermal underwear?
Thermal underwear is always tightly attached to the human body, put it on under the main tracksuit. The fibers of the fabric are intertwined in such a way that the entire skin breathes perfectly and at the same time optimal body temperature is maintained. Excess moisture is easily pushed out.
They make underwear for athletes from synthetic fibers with the addition of natural material. In no case do not choose products made of pure cotton, as sweat liquid is absorbed by the fabric, which will lead to a cold.
Pay attention to your socks, leave all your grandmother’s knitted masterpieces to another occasion. Sports socks for winter running should be made using the same technique as thermal underwear. Up to minus 15 degrees, one pair is quite enough for you, and if the temperature has dropped below, then safely put on the second. It is important that this wardrobe item is high, the ankle must be reliably protected.
Sports suits for running in the winter
A sports suit can be found in any color scheme, and the design is sometimes simply amazing. An ideal option would be fleece clothing. This material is soft, breathable and lightweight.
If weather conditions make it easy to dress, then only pants from the suit will do. But at very low air temperatures, be sure to wear fleece leggings. A turtleneck and an Olympic sweatshirt will fit perfectly on the torso. With a noticeable cooling, pay attention to the hoodies. By the way, they always look stylish and fashionable, especially if the print is fun.
Jackets and vests
Jackets should reliably protect from wet snow and piercing wind. Today on the shelves of sports stores you can find full-fledged insulated suits. They include a jacket, pants and a vest. With such a kit, the question “should I run on the street in winter” does not arise. You need to run in it and you can even engage in other winter sports.
Vests are very comfortable when the street temperature is acceptable. They do not constrain movement and look spectacular. The second point for girls who are so afraid to look ridiculous. Modern sportswear is really a whole style. A variety of colors and textures amazes every imagination. Manufacturers regularly supply new options and delight the country's most fashionable runners.
Hats and gloves for winter running
Gloves or mittens are selected from natural material. Here grandmother or mother's care will be very welcome. It is preferable to choose an option with a single section for the fingers. Such an accessory retains heat for a long time.
Hats are also different. There is a balaclava that can easily protect your face from biting frosts completely. A hat choose a knitted, covering neck and ears. It will be very useful to purchase special glasses. Do not forget that it snows in winter, and this is not very convenient when snowflakes blind your eyes.
Running in winter: shoes
Clothing for running in winter (or what to run in winter) is an urgent issue for everyone who has decided to strengthen their immunity. But we figured out the clothes above, it's time to pay attention to shoes.
Sneakers are the most important part of winter jogging equipment. Incorrectly selected shoes will cause injury and stretch marks. The main qualities that are presented to sports sneakers:
- The sole should not freeze at low temperatures. Special relief prevents slipping.
- Insulated fur must be present in your pair of shoes. Feet must be warm.
- Moisture-resistant material protects feet from moisture.
- Tight lacing will ensure that snow does not penetrate inside.
Winter run: injuries
To avoid injury, you need to know how to run properly in winter. Therefore, think in advance of the routes, do not run on slippery roads and bypass the slopes.
Pay special attention to the choice of shoes, otherwise you can get serious injury - a fracture, sprain or bruise.
Do not be lazy to do a warm-up, otherwise you will get muscle strain. It should be borne in mind that the restoration of muscle tissue takes a fairly long period.
The conclusion is obvious: running in winter is a good thing, especially if you approach this occupation correctly and do not neglect basic safety rules.