Winter runs are significantly different from running in the summer, and therefore we list the basic rules that must be observed when running in winter.
1. When and how much to run
Professional athletes say that in the winter to make jogging should be 2 hours after waking up or 4 hours before bedtime. However, this is more true of real masters who run in the training mode of the runner for 40-70 minutes per workout. If you set a goal to strengthen immunity and lose weight, you can run for 30-40 minutes, starting jogging after 30 minutes after lifting. For a noticeable effect of such winter training, you will need at least 4 lessons per week, lasting no less than half an hour.
2. Route of the race
Taking into account the danger of running in winter, the day before the session, you should go out and check the running route, making sure that you do not encounter snowdrifts and icy areas on the way. In addition, if you are just starting to run, it’s worth to go along the planned route and measure the distance.
3. Temperature outside the window
Before jogging, it is necessary to look at outside temperature and it is up to you to decide what exactly the “critical” mark should be to avoid jogging. Nevertheless, doctors and women do not recommend running at -15 ° C or lower. And if the temperature drops below -20 ° C, the training may be missed. In addition, it is necessary to refuse to run if weather conditions worsen, because the risk of getting injured with a strong snowstorm or snow and rain is greatly increased. In any case, one should be guided by common sense and make informed decisions.
4. Warm-up before running
Both summer and winter, do not start training without stretching your muscles. This is especially important in the cold period because, in the cold, muscles are very easy to injure. And given that the warm-up in the cold is dangerous to health, do not rush to dress and run out into the street. Just walk around the house, do a few sit-ups, stretching your legs, back and back hips. Perform basic gymnastic exercises for 3-5 minutes, without running clothes, so that it does not get wet with sweat. Then dress and go for a run!
5. Winter clothes for running
Special attention should be paid to proper equipment. Ideally, you should use especially layered sportswear and thermal underwear, and not pull on a pair of jackets and do not wrap your neck with a scarf. Blown places, such as hands, head, and waist, should be reliably covered from the cold. In this case, remember that during the run, the body temperature rises, which means you need to dress with the amendment to this. For example, if the window is -15 ° C, dress as if on the outside -5 ° C. In this case, you will not chill, and will not proceed then during the run. As for shoes, taking into account the slippery icy surface, buy high-quality studs for classes.
6. Breath during the run
If you have never run in the winter, it will not be easy to start. In order not to “pick up” the frosty air and not catch your throat, it is important to learn how to breathe through your nose. When a person breathes in through the nose, the frosty air has time to warm up due to the network of capillaries. And this is a reliable protection against inflammation of the bronchi. It is true for beginners that it is extremely difficult to provide a full-fledged work of muscles when breathing through the nose, and therefore they often switch to breathing with their mouths or even stop running altogether. And to stop during a run in the winter categorically impossible, because in this case, you can easily get sick.
7. Listening to music
As for listening to cheerful music while jogging, it helps the runner very much, especially if he trains alone. The main thing is that the headphones are not inserted into the ears, but were behind-the-ear. And the player should not weigh you or interfere with free running. Ideal in this regard will be the player “clip”.
8. How to finish the run
Finish the workout best near your house, so that from the frost immediately get into the warm air-blown room. Arriving home, first thing, remove all clothes, turn it inside out and dry it. Do not forget to get the insole of spikes. After that, take a shower and have a warm tea. You can also replenish glycogen reserves by replacing tea with grape juice or grapefruit. If desired, you can eat an apple, a banana or a little grain bread, but it’s better to start a full meal no earlier than an hour later.
Factors complicating the winter run
- an increased likelihood of flu and cold;
- low temperatures, cold wind and the presence of drifts;
- High risk of injury due to the presence of ice and poor adhesion of shoes to the road;
- the need to warm up and run in warm clothes;
- laziness, which in winter interferes with training at times stronger;
- low solar activity, as a result of which you have to run in pitch darkness;
- a low amount of endorphins, which in winter, against the backdrop of cold weather and a shortage of sun, is produced fewer times;
- absence of the company, because to find a partner who agrees to run with you on snow-covered paths is not easy.