Memo to those who are going to run in the winter

protect feet

Socks

The correct choice of socks can save you even if you summed shoes. You should choose such socks to the leg was comfortable: that it is not loose and that it was not crowded. Cotton or synthetic socks that you ran all summer, will not fit. Firstly, they are not warm, and secondly, they are too thin and leg It will hang in the sneaker. Terry socks are too thick, and the leg can not get into shoes or be very close.

Ideal - special wool or thermal socks. Wool is well warms the feet and keep them warm, even if part of the snow gets into the shoes and turn into water. Fallback - synthetic socks. They also do well with excess moisture, but the cotton must say a categorical no.

Footwear

With the right socks and the weather is dry, you can leave the summer sneakers. In the same shoes you can run and the snow, but only in the case of short workouts. For longer runs through the snow, especially in the woods or a park, you should buy a winter version of the sneaker.

It is desirable that they were higher (so that the snow does not enter inside), with a special slip sole (of groomed ice track will not save, but it will make you more resilient) and waterproof (Shoes

Coated Gore-Tex). The black ice you can get help from special racing cats that are put on the sneakers.

clothing

bottom layer

The main rule of the winter outfit for a run - layering. After running in the winter - it is always running in two temperature zones. First, while your body is not warmed up, you feel the real ambient temperature, that is, you are cold. But after 10 minutes after the start jogging, you may become hot. Therefore, with winter gear is better to stick to the principle of layering that was what to remove, if it gets very hot, and it does not catch a cold.

Usually worn down thermal underwear with long sleeves made of special fabrics that do not produce heat, allow the body to breathe and at the same time the withdrawal of excess moisture, that is your sweat. Some wear cotton T-shirt or fleece jackets with long sleeves (longslivy), but in this case, you have the risk of just as if a strong perspiration knitted garments wet and bad dries. Running in wet clothes in winter not very comfortably and correctly. However, if you are going on a short and not very intense jog, you can use this option, provided that the top layer will reliably protect you from wind and cold.

Upper layer

The upper layer of clothing depends on the temperature. For example, outdoor sunny and thermometer -1 ° C. In this case, your choice - termokofta long-sleeved (longsliv) and a light jacket on top. If the outside cooler (-10 ° C), it is better to choose warmer tread jacket. Some runners wear on top is not a light jacket and a thin woolen sweater.

Bottom part

For warming the lower part there are several options. Firstly, it would be nice to buy thermal underwear - it is almost 100-percent guarantee that you will always be warm. Thermal underwear can be worn on taytsy (tight pants) for winter running. Usually, they also come with a marked thermal. If you for some reason do not want to run around in tight pants, you can choose the second option - warm fleece, under which will be put on warm tights or termokalsony. Since Fleece pants come in different thicknesses, you can choose several options: for colder and warmer weather. It is desirable that they were with elastic cuffs and the bottom: as cold air will not fall inside.

Second Embodiment - put on taytsy shorts can fleece or a dense cotton.

accessories

Hat

Running in cold weather without a hat, bandages or headphones - it is death ears. Even if your eyes begin to fill in later, ears in the wind will still be frostbitten. So good fleece hat (for warmer weather - fleece dressing) should be your faithful friend for the whole winter.

gloves

Without them, it will be difficult, and cold, because your fingers, as well as the ears, warming in the last minute. If the hand does not warm gloves, then your option - mittens. And last, the third variant - fingerless gloves, ie gloves without fingers for offices. They are perfect for warmer days, and they conveniently manage your phone or sports watch.

Sunglasses

In winter, they protect your eyes not only from the bright sun and the dazzling white snow, but the cold wind that makes your eyes tear.

Cream

Also do not forget about the greasy nourishing cream that protects your skin from wind and frost. It is desirable to apply it for several hours to run. If you do this almost before training, the cream can not make it a good soak and then you will constantly feel on your face layer of something greasy and unpleasant.

Breath

Cold air causes a burning sensation in the throat. Breathing becomes difficult, his throat cut, the nose begin to flow nozzle. What to do? In cold weather, it is recommended to breathe in at the same time through the nose and mouth, the tip of the tongue need to put to the palate: if the cold air will enter dense flow.

What else is worth remembering

Remember that day in clear weather can be much warmer than after (or just before) the sunset, so plan your run so that they end by nightfall. If you decide to run in the evening, be aware that it will be much cooler than during the day. If the day went jogging in the evening, make sure that you had an extra warm clothes. Also do not forget about hypothermia and frostbite.

Hypothermia (supercooling) - the state of the body, wherein the body temperature drops below that required to maintain normal metabolism and function. In warm-blooded animals, including humans, body temperature was maintained at approximately constant from biological homeostasis. But when the body is exposed to cold, its internal mechanisms may be unable to compensate for heat loss.

Wikipedia

Plan your run so that they were in the daytime, choose clothes for the weather, very carefully look at his feet and, if the weather is poor, black ice on the street or snowing, move your workout on treadmill! Nobody thinks you are a wimp if you choose to wait out bad weather and do something more useful and healthy.