If you love to run, do you really think that it worth to renounce of your favorite exercises with the onset of cold weather? After all, it can turn out to be a real challenge. However, on condition of abidance by rules of running in cold weather you will be able to continue to train yourself and stay in shape.
First of all consider the clothes. Ears, nose, chin, fingers – suffer the most when you are working in the cold. The wind against these poorly insulated parts of the body can be very painful. That’s why, thin gloves, cap and scarf – are compulsory. If your skin is prone to the weathering then apply a protective cream.
Clothes shouldn’t be bulky and heavy. A great option is several layers of clothing, which will be tightly across the body. In this way the warm air is maintained better between each layer, in such way it warms you. For example, it is better to wear two pairs of socks and keep your feet warm and dry, then use a pair of thick socks.
During the running in cold weather is important to remember one rule. When choosing the clothes, avoid the cotton. It will absorb the moisture and will leave the feeling of cold, even when you began to run.
Dress as if outside temperature is with 10 degrees warmer, than it really is. You’ll get warm after 10 minutes of running. Your body will begin to produce excess heat, and if you are dressed inappropriately, then you will quickly sweat.
It is indispensable to warm up before the run. When cold muscles do not contract as efficient as at a comfortable temperature. That’s why, it is important to help the body to acclimatize. Anything is suitable, for example, running up and down on the stairs, or 10-15 burpee exercises.
Avoid the dehydration. The hydration in winter is as well important as in the summer. In the cold weather the air is dry and cold and you are still sweating and losing liquid.
While running in cold weather, you will inevitably encounter such an unfriend, like the wind. And it is better to use it into your advantage. Since the beginning, try to run with the face to the wind. Certainly, it is not very convenient. But ending your marathon with the wind at your back, you do not have to deal with a cold sweat.
Don’t overestimate your capacities and always respect your limits. Low air temperature limits the flow of blood that can cause muscle contractions and spasms. At the beginning of jogging, the muscles may to seem you rigid and inflexible, so adjust your pace and give to the body more time to warm up. Also, consider a few short laps, rather than one long run. If an emergency arises, you will not find yourself far away from home.
The running in the cold weather is interesting and useful. The most important is to respect the rules and the precautionary measures. With the onset of spring you will become stronger and you will be prepared to overcome new fitness purposes.