Checklist for those who are going to run in cold weather

There is no need to take a break from outdoor training due to low temperatures: the cold is not a hindrance to running. However, you need to prepare for such runs differently - that's what you should do.

1. Dress in layers

The choice of equipment directly affects how comfortable you will be during the workout. To achieve proper thermoregulation and not freeze while jogging, make sure that you have three layers of clothing:

• The first layer should wick moisture away from the body. Thermal underwear does an excellent job with this task.
• The second layer is to keep warm. Fleece is a great choice.
• The third layer protects from wind and precipitation. For these purposes, things made of membrane fabric are suitable.

This is a universal rule that should be considered when choosing equipment. If the negative temperature in your area is unstable, then it makes sense to get two sets of the second and third layers of clothing - for warmer and colder weather. When choosing equipment, pay attention to its temperature regime - some manufacturers indicate this information on the tag.

In addition to the materials that make up the clothing, its size is of great importance. Be careful with things that are close to you: during a workout, they can ride up and expose your arms or lower back.

A great option is to buy clothes for cross-country skiing. It is perfect for winter activities. sports.

In its manufacture, technological materials are used that retain heat and remove moisture. And it is also convenient from an anatomical point of view.

As for shoes, winter trail sneakers with a moisture-wicking membrane, non-slip soles and high-quality tread should be preferred. Socks should be high and orthopedic.

Special protection is also needed for open parts of the body - the head, ears and palms. Don't forget to wear a balaclava. And if you prefer a classic hat to her, then a buff will be a great addition to it, which will cover the tips of the ears and the lower part of the face, and also protect the neck. It is better to wear gloves made of synthetic fabric on your hands: they remove sweat well and do not get wet.

But the main thing in this matter is not to overdo it. You should not warm up too much, as this threatens with hypothermia: during the main part of the workout, you can sweat, and towards the end, when the intensity of the load decreases, there is a risk of freezing. Therefore, at first, you should adhere to the following important recommendation.

2. Workout close to home

The first workouts in the cold season are best done near the house - here you will have more room to maneuver. For example, if the outfit is not right - it's too hot or too cold - you can always go back and choose another set of clothes.

Running in the cold season is a new activity that the body needs to get used to.

The ability to be warm immediately after exercise will ensure a smooth entry into a new sports mode. Over time, the body will get used to the cold and react less sharply to it, which will allow you to increase the distance or time of training. But until then, it is recommended to reduce the mileage of your run.

With regard to weather conditions, beginners with the right equipment should not train outdoors in temperatures below -20°C. Jogging can also be done in windy weather, but with reliable protection and the absence of squally gusts of wind. Under adverse conditions, it is better to train in a warm room.

3. Be visible

People who devote the afternoon to training should take into account that it gets dark early. Therefore, at this time of the year it is better to give preference to jogging in well-lit places, isolated from all types of transport.

If this is not possible, then it is extremely important to make yourself visible to all road users. Remember the main rule of jogging in the dark: if you see, it does not mean that they see you.

Stick reflective elements on your gear or buy a blinking flashlight - there are many options that are mounted on your head. Such a device will not only help identify yourself, but also illuminate the path.

4. Warm up properly

Warming up in the cold season is special. Firstly, it should be carried out in a warm room immediately before the start of the workout. And secondly, it is important to focus on the joints and muscles - they must be properly warmed up.

As for the pace, the warm-up should be low-intensity. Otherwise, you may sweat before exercising, leading to hypothermia, discomfort, and an increased risk of catching a cold.

What can be sacrificed during winter sports is a hitch: it can be completely abandoned or its duration can be significantly reduced.

Toward the end of a workout, we often sweat, so switching to smoother final exercises can catch a cold.

If you do not want to give up the hitch completely, then it is better to do dynamic exercises. stretching. During them, you not only accept and maintain a certain position of the body, but also move, thanks to which the joints and muscles work in full range.

A complex for 2-3 minutes will be enough. If you want to do additional exercises, do it at home.

5. Run at a low heart rate

There is another rule for running in cold weather: slow down your pace. This solves several problems that athletes may face at once.

At a minimum, the body needs to get used to training in non-standard conditions, because running in cold weather is stressful for it. Also, a moderate pace reduces the risk of frostbite of the respiratory tract. It's simple: a person breathes not so often and deeply, and the cold air has time to heat up before entering the bronchi and lungs. It is important to use the right technique breathing: Breathe in through your nose and breathe out through your mouth.

In addition, moderate speed makes you less likely to fall and get injured: slipping is much more likely to react and stand up than running at a fast pace.

Beginners should ensure that the pulse does not go above 140 beats per minute. If this happens, then slow down or take a step. There is one simple way to determine the optimal speed for a run: while moving, you should be able to say something and not be out of breath.