Advice to those who decided to run in the winter

The physical activity is accompanied in the open air in the winter by a number of risks (among them there are injuries, overcooling, catarrhal diseases). But there is a set of simple councils which will help to minimize risks and to feel efficiency from a training.

1. Choice of equipment

In cold weather the choice of clothes and footwear for occupations become especially important. An indispensable condition – multiple layers. Other important detail – availability of fabrics which absorb moisture. Thus, the winter clothes have to consist at least of two layers, one of which – cotton, absorbing moisture. The top layer surely water-repellent and protecting from wind.

Clothes and accessories which cannot be neglected if you run in the winter:

- Gloves. The good decision – gloves for skiers or biathlonists, they have a protective surface from wind, and at the same time elastic and not massive.

- A scarf (for wind or rainy days). A useful thing – a scarf collar from thin knitwear, it it is possible to pull almost to eyes to interfere with a frostbite and chapping if on the street strong wind and it is cold.

- Cap. The headdress is obligatory even if on the street it is not so cold. Otherwise overcoolings and colds, the head are possible during run, unlike hands and legs, it is not warmed due to muscle work, on the contrary - loses temperature. The cap has to protect ears from wind.

- The sneakers intended for cold weather. The speech not so much about heat, how many about readiness of a sole by ice and snow. The sole has to be corrugated and thick that feet were not cooled.

Choose clothes and footwear with reflecting elements because in the winter often happens foggy and cloudy. And if you run in the evening in lively places, then you also need a small lamp which fastens on a hand, a shoulder or a cap.

2. Weather forecast

You should not put records and to go on a training by all means. If it seems to you that is cold and windy, then it is possible to stay at home. Wind is especially dangerous. If it strong and cold, then can quicker cool it a body, than just subzero temperature.

At wind weather it is necessary to choose the direction of the movement so that to make the first half of jog against wind (that is to move towards to rushes), and the second half of a training to run so that wind blew in a back. In this case, when the body will strongly be warmed and will be excreted a lot of sweat, wind will not be able quickly to cool an organism.


3. Warm-up indoors

To avoid injuries, it is better to warm up indoors. In general, in cold weather importance of a warming up before jog considerably increases. Always begin a training indoors: warm muscles, accelerate a warm rhythm. Only avoid at warm-up of strong sweating, it is better to run out on cold in dry clothes.

4. Restrain an ardor

In cold weather the training should not have the same intensity, as in hot season. First of all, it concerns the beginning of occupation. Speed has to be more moderate at cold temperatures.

Too it is better to modify a route. If in summertime you could run on quite long distances, then in the winter it is not necessary. In hot weather at fatigue it is possible just to pass to walking and to reach the house. In the winter long it is dangerous to be on the street in light and damp clothes: can lead to overcooling and a disease. Therefore run in proximity from the house.

At winter jog it is not necessary to seek for interval approach and also to look for differences of a land relief: jog during cold is already sufficient test. That the organism had enough energy, can have a bite before jog: for example, banana or Greek yogurt. Also a little protein will approach. It is enough to increase your vigor.

5. Avoid dehydration

We sweat in cold weather much less. But it does not mean that we do not lose moisture. Therefore thirst torments in the winter as well as in the summer, and the water small bottle with itself is necessary. But for winter occupations it is necessary to have on a bottle a cover (to buy or sew independently), which will not allow water to freeze. And the most successful decision – to attach a bottle on a belt, under a jacket or a windbreaker.

Have no coffee before jog, do not eat some spicy food – it causes dehydration and problems with a stomach, disturbs an effective training.

6. Finish a training correctly

It is necessary to be in sweaty clothes as little as possible in the winter. Therefore take off clothes at once as soon as you appear at home. Take a shower, and change clothes in dry and warm clothes. It is important to maintain temperature, not to allow a body to be cooled quickly. And if you freeze after the training – that is a signal that you need urgently to be warmed not to ache.