There is no need to give up jogging during the cold season. Vice versa! Running is extremely useful at this time! Consider for yourself:
- Cold air contains more oxygen.This means that our body will receive it in greater quantities;
- in frosty weather, blood thins, which reduces the risk of its stagnation, formation of blood clots, blockage vessels;
- the functionality of the respiratory tract increases (the volume of the lungs becomes larger, and the lung walls become thicker);
- excellent hardening of the body and strengthening of the immune system;
- a surge of strength, energy and positivity for the whole day due to the presence in the frosty air of a large number of air ions – negatively charged particles.
The main thing is to follow all the rules
- A warm-up at the beginning of the run and a cool-down in the form of stretching exercises at the end are required.
- Winter running should not be fast.
- You need to breathe naturally while jogging, as convenient as possible: through your nose or mouth. The main thing is not to take deep breaths in frosty air.By the way, the harm from mouth breathing when running in the cold is a myth and nothing more.
- We do not run in cold weather -25-30°C, in strong winds or heavy wet snowfall.
- Choose the right and short route without icy paths, steep ascents and descents.
- After running, we go to a warm room. We immediately take off our sports clothes to avoid hypothermia and take a warm shower.
Regarding how to run correctly, we have an interesting article about running technique.
How to dress for running in winter?
However, rules are not everything. We pay special attention to the correct equipment for running in winter. We put on clothes in several layers. This way we will ensure good thermoregulation and will not become overcooled. It is better to choose the First layer for winter jogging from a special thermal fabric. It retains heat perfectly and does not get wet from sweat. Cotton clothes should absolutely not be worn in the cold! It quickly becomes wet. It’s fraught with a cold!The Second layer for the top is a light sports vest/windbreaker with an insulated insert on the chest, if it’s down to -5°C outside. The best clothing for your legs in this weather is tights. They breathe well, do not get wet and protect from the wind. In addition, they provide a compression effect and general muscle support. We insulate ourselves with shorts on top. A fleece tracksuit can serve as a replacement for the above. The third layer is required at temperatures below -5-10°C. A sports jacket or suit in bright colors with a water-repellent and windproof top layer is suitable.
We choose high Socks for winter running in order to protect the ankle from injury to the Achilles tendon. Sneakerswe select from the winter collection of sports shoes. In it, the sole will not slip and freeze in cold weather, the upper has moisture-proof properties, and a whole heat exchange system has been thought out inside to prevent hypothermia. We protect our hands with gloves made of natural materials, or even better – with mittens. They keep your hands warm longer.Experts do not recommend pulling the sleeves of a sports jacket over your hands. This restricts movement and causes discomfort while running. On your head we put on a warm headband or “earphones” in cool weather and a cap, buff, or balaclava in cold weather. A hood is always advisable for protection from wind and precipitation.
So, running in winter is not only useful, but also very pleasant! Just remember these simple rules for your own safety. Let’s run!