The onset of cold weather is not a reason to give up your daily morning jogging outside, especially since you can get much more benefit from them than from running in the gym on a treadmill. You not only keep fit, but also improve your immunity.
Your body is hardened, and you will have fewer colds. But in order for running in frosty weather to be only for the good, you should adhere to certain rules.
First of all, you must remember that at the slightest sign of a cold, be it a sore throat or head, a cough or a runny nose, it is better to refuse to jog, as cold air can further aggravate your condition. In addition, you should definitely consult your doctor before starting to run in the cold season if you have the following diseases:
- respiratory tract diseases;
- joint diseases;
- heart diseases;
- diseases of the genitourinary system;
- back pain.
If you feel good, then you can safely go for a run. You just need to properly prepare for it.
Running clothes for the cold season
In order for a run in late autumn or frosty winter not to end with a cold, you definitely need to take care of the right clothes, since the effectiveness of jogging and your health depend on it.
What do you need to run in the cold?
Running clothes in winter should be comfortable and lightweight. The main thing is that it retains heat well and at the same time removes moisture outside. Therefore, it is best to opt for sportswear that is designed specifically for running in cold weather. Of course, you will have to spend a little, but you will get much more benefit and pleasure from jogging without risking your health.
So, your running outfit must include:
Sweating increases while running. If you run in regular underwear, it will absorb moisture, which can cause hypothermia. Therefore, it is very important to choose high-quality thermal underwear. It should be made of a special material that perfectly wicks moisture away from the body. You also need to remember that such underwear should be worn only at sub-zero temperatures.
For running, special wool blend socks with a thermal effect are best suited. They keep warm well and keep the shins warm. In addition, these socks have a special ribbed sole, which provides a good grip of the foot with the shoe.
- Brushed taysa and thermolines
In the male version of clothing, tays are dressed under shorts or under trousers if it is very cold. Women can wear them as an independent piece of clothing. Thais are excellent at removing moisture, but at the same time they warm the muscles well.
- Polyester turtleneck
As outerwear, you can use a turtleneck or a sweatshirt made of any breathable material, for example, polyester. In the event that the temperature has dropped significantly below zero, instead of a turtleneck, you should wear a sweatshirt or any fleece jumper. This elastic and lightweight material retains heat very well.
- Outerwear (jacket and trousers)
The main requirements for outerwear for running are that they should protect you well from wind, rain or snow. It is best to buy a specialized insulated jogging suit, consisting of a jacket and pants made of materials that protect well from the weather and at the same time remove excess moisture from the body.
In the autumn, instead of a warm jacket, it is better to wear a light windbreaker that will protect you from the wind, but will not keep you warm. If the temperature has not yet dropped below + 12 ° C, then it is quite possible to run in the summer version of sportswear. In case of light rain, you can wear a simple raincoat with a hood.
If you cannot decide what to wear for a run, then you just need to follow one simple rule: if it is -5 ° C outside, then you need to dress as if it is 0 ° C there. You will constantly move, which means that it will seem to you that it is about 5 ° C warmer outside than it actually is.
It is best to choose a knitted hat. Can be fleece. In frosty weather, you must definitely take care of protecting your face from the wind. A balaclava will do well with this. This is a hat that covers the head, neck and almost the entire face. Only the eyes remain open.
In sub-zero temperatures, be sure to wear knitted or woolen gloves. In severe frost, it is better to give preference to mittens. They keep warm better.
Running shoes in winter
Particular attention should be paid to shoes, as in winter the risk of injury increases significantly. Special winter sneakers are best suited for running in winter. Their soles should not tan in severe frost, and at the same time, it should have good shock-absorbing properties.
You should choose sneakers with a pronounced tread pattern. This will give the shoe better grip on the ground. Another important point is that running shoes should be 0.5-1 sizes larger. This will help keep you warm, as there will be a small air gap between the foot and the shoe.
Now let’s figure out how to properly run outside in winter? In order not to be injured or catch a cold while jogging in the cold season, you must follow the following rules:
- Always warm up before running.
Warm up should be done at home while you are still not dressed. It will be quite enough to perform several exercises to warm up muscles and joints for 5 minutes. If you still need to get to the place where you are going to run, then it is best to do this with the help of an easy run, and you need to start running immediately after leaving the entrance.
- Choose the right time and place to run
Many people have a question – what is the best time to run in winter? The greatest benefits from running can only be obtained in the morning. The best time for jogging is 6-7 am. Since it is still dark outside in winter at this time, the route of your run should definitely be laid in well-lit places. This will help reduce injuries.
- Breathe correctly
In order not to get sick after a winter run, you need to learn how to breathe correctly. Inhale must be done through the nose, and exhale through the mouth. If you inhale cold air through your mouth, your running may end up developing a cold.
- How much and how often should you run?
If you’ve never run in winter before, it’s best to start with short workouts. Run 10-15 minutes 2-3 times a week. After about two weeks, you can start gradually increasing the duration of the run, but it should not exceed 40 minutes. The pace of your run should be such that you can breathe correctly. No need to set speed or endurance records.
- At what temperature can you run in winter?
It is better to refuse jogging if the air temperature drops below -20 ° C, as in this case you can quickly get cold lungs. It is also not recommended to run outside in heavy snowfall and blizzard, especially if there is heavy ice on the road.
In winter, it is very easy to slip and fall, so while running, you do not need to be in the clouds, thinking about something of your own. All your attention should be focused on how and where you run. A small patch of ice on the road that you missed in time can cause you to fall and get injured.
- How to end your run correctly?
Always calculate your strength correctly. Never come back from a jog or you will get sick. When you get home, immediately take off all your clothes and go to take a warm shower. After that, you can drink juice or tea in order to restore the balance of fluid in the body. You can eat food only an hour after jogging.
The most important condition for running in the cold season is your desire. If you do not feel like going outside, then do not force yourself to do it, otherwise you will not get any benefit from running anyway.