How to train in the cold season

On the calendar counts your days for the second month of autumn, which means that very soon will come true cold to us. Many people, especially beginners runners believe that the fall-winter season - not the best time for training and transfer their employment to the gym or even stop them. In fact, it is not so, and to engage in autumn and winter can be no worse than the summer. One need only follow a few simple guidelines.

Of course, the universal advice does not happen and some of our readers who live in areas of extremely low temperatures, they are unlikely to be useful. However, in most cases cross training can be successfully continue even when the needle reaches a thermometer -15 or -20 degrees. Moreover, from personal experience I can say that such workouts more enjoyable than running summer in thirty-degree heat.

In addition, running in the cold season can bring additional benefits to your body.

• Firstly, it is an excellent tool for hardening of the body. Continue to train in the winter and you say goodbye to colds.
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• Secondly, you will keep and increase the progress that has been able to achieve during the summer classes and you do not have to start all over again in the spring.
• Third, you get an unforgettable experience of jogging when the sun just rises above the horizon, from the mouth goes parkas and squeaks underfoot newly fallen snow.
• Fourth, it is a good exercise willpower and resistance training and dedication.

clothing

Do not overheat

The main mistake novice runners winter - is that they exaggerate the effect of cold and put on too many clothes, dressed almost the same as a normal pedestrian. As a result, it's just hard to escape, they quickly begin to sweat profusely and feel uncomfortable. The winter run you have to equip such a way that when standing at the site you were cold. When you run you will still be hot, the question only after some kilometers.

clothing layering

Typically, winter runners wear several layers, each of which has its own function. The bottom layer represents underwearDesigned to remove sweat from the body. The second layer serves for warming with what is best cope products fleece. And third, outer layer intended for protection against wind, rain or snow. Depending on the current weather conditions and a runner varies differently combines elements of its sports wardrobe.

no cotton

On the internet you will find hundreds of sites that promote special branded clothing designed for cold training. Typically, it costs a lot of money and is accompanied by a fantastic descriptions of their effectiveness. The acquisition of this high-tech equipment is useful, if you have enough money, but not critical conditions for successful winter training. Most importantly, remember that you should give preference to synthetic fabrics that do not absorb moisture and dries quickly. Let me remind you that we are talking about the amateur race, the professionals your troubles.

Hands, ears, nose,

If it's already a minus, especially with strong winds, make sure you take care of the head and legs. In the bitter cold, no matter how you warmed up running, your ears, nose and fingers still at risk of frostbite. So do not forget the hat, gloves, and heavy frosts take care of a special mask or scarf.

Training

warm-up

Of course you know about the benefits of the warm-up before a run. So, warm-up is not just useful, but is required in the winter. Warming up muscles and sprains will prepare your body to work in the cold. It is desirable to do the warm-up before going outside, so that you could get out of the cold and immediately run.

loads

When engaging in the cold body spends more energy than in normal times. Keep this in mind when planning exercise and possibly reduce the time and duration of the run.

End of training

In any case not allowed to stay flushed, sweaty state without physical activity. So check the distance as close as possible to the house, to immediately after the finish to get into a warm room. Hot showers, herbal tea will be a great end of the workout.

Security

sleet

Winter, and spring is especially slippery. It really is a serious danger that lies in wait for the runner as a nasty fall on ice can result in serious injury. Decrease in these days distance and pace to a minimum, take care of reducing the sliding soles of their shoes, look for less icy route.

Become visible

Winter daylight hours are very short, so it is very likely that you will run in the evening or even in the dark. Make sure that you are clearly visible on the road with the help of reflective clothing items or stripes.

Be attentive to yourself

Winter jogging although not very extreme exercise, does have its differences from the usual. Listen to your feelings, do not put yourself above the clouds tasks, do not hesitate to cancel the training session in a strong bad weather, or if you feel unwell. Be reasonable.

And you're running in the winter?