For most people, running in winter seems impossible, however, with the right approach and following the recommendations, you will not have to stop daily jogging with the onset of cold weather! Of course, winter training should be approached much more responsibly than summer training, choose your clothes more carefully, control the weather, and observe safety precautions. Running outdoors in winter is just as good as it is in summer, so put your doubts aside, read the article carefully and remember the key points!
Many are interested in whether it is possible to run outside in winter in cold weather - we will answer this question in the affirmative, but with the proviso that there is a critical temperature mark. Experts do not recommend going out for a run if the thermometer has dropped below 15-20 degrees. Later in the article, we will explain the reasons and provide situations in which it is allowed to make an exception.
Running outdoors in winter: benefits and harms
Do you think that when jogging on the street in winter, the benefits and harms are equivalent, or, nevertheless, there is an advantage in one direction? Let's take a closer look at both the benefits and disadvantages of running in winter.
Running in winter: benefits
- Training in the winter season is a great way to strengthen the immune system, it is a high-quality hardening tool;
- Running in the winter on the street for weight loss, according to reviews, is considered an extremely effective workout that helps to lose weight quickly and permanently. We tested the scientific validity of this opinion and came to the conclusion that regular jogging does help burn calories, no matter what time of year you practice it. However, in winter, the body spends more energy on warming up muscles and maintaining the desired body temperature, which means that it burns fat more.
- In cold air, the oxygen content is 30% higher than in warm air. In winter, the lungs absorb air better, and the blood is more oxygenated. This means that jogging brings tremendous benefits to the respiratory and circulatory systems.
- In the winter season, stadiums and parks are covered with snow, there are drifts, slippery areas. It is more difficult for an athlete to run on such a surface, he spends more strength on overcoming it, which means that he trains muscles and joints better.
- Running increases self-esteem, mood, develops will and character. If you successfully practice running in winter - feel free to multiply the listed effects by two.
Running in winter: harm
Below we will look at how to properly run outdoors in winter in order to lose weight, not get sick, and how to choose the right clothes. And now we will figure out whether such training is capable of causing harm to health.
Yes, you can really harm your body if you neglect the rules of winter running.
- Firstly, before starting the sprint, it is necessary to warm up all the muscles well - in winter, warm-up takes longer than in summer.
- Secondly, never go to workout if you are sick. Even a mild runny nose is a reason to stop running;
- Thirdly, if the temperature outside the window has dropped to 15 degrees and continues to fall, or there is a strong wind outside, the workout is also postponed. There is a serious risk of chilling the respiratory system;
- Remember the safety precautions during winter running - carefully look at the surface on which you are running. In winter, the road may be covered with ice, snow-covered open sewer hatches, bumps. The likelihood of bruises, falls, fractures increases.
- Due to the strong influence of the weather on the training schedule, training in winter is often irregular. If you want to get the full result from your classes, if you cancel the street jogging, do it at home. There are many exercise alternatives to running that are easy to do at home: running in place, walking on the surface, jumping, squatting, etc.
More rules
If you remember our winter running tips well, you don't have to look for additional information on how to start running from scratch correctly in winter and not get sick. Here are some more important guidelines:
- If in the summertime you are faced with the question: "When is it better to run: in the morning or in the evening?" That in winter time, such a question will not even arise. Because the first rule is: Never run in the dark;
- Find yourself a companion and study together - it's more fun and interesting. Jogging in winter for beginner athletes must necessarily take place in the company of an experienced runner, he will tell you important nuances and rules.
- Choose the right equipment;
- Do not go out for a run if the temperature drops below a critical level;
- Don't drink cold water;
- Breathe correctly - inhale the air through your nose, exhale through your mouth. If you can't breathe only through your nose, slide your scarf or sweater collar over it and breathe in through the fabric. So the air will warm up and not chill the internal organs.
- Never unbutton your outerwear, even if you feel hot;
- Stop exercising if you feel unwell;
- The highest risk of getting sick is when you finish your workout. The runner stops, the wind blows over his heated body, and he catches a cold. Never stop abruptly - at the end of the lesson, smoothly take a fast step, gradually slow down. Let the body cool down on its own. It is advisable to finish running right in front of the entrance to the house.
Winter running on snow has a really amazing effect - you will cheer yourself up, lose weight, strengthen the immune system, and get a powerful boost of vivacity. Running in winter is a great sports workout that does not require money or special skills.
You will have to spend only on clothes - they really should be of high quality and safe. With the right equipment, you will avoid injury, you will not get sick, and you will run easily and with pleasure!
How to dress for a run in winter?
Let's take a look at how to dress up for a run in winter to make your workout easier, stay warm, stay out of breath and generally enjoy outdoor sports!
The basis for proper dressing in the cold season is layered:
- Special thermal underwear is put on the naked body;
- The second layer is lightly insulated clothing, in which you will not sweat;
- The top layer is a non-thick windproof jacket and pants that will protect you from wind and sleet.
Also, do not forget to pay attention to the selection of the correct hat, scarf / collar, gloves and, of course, shoes.
When choosing a place to run in winter, try to find an area that is regularly cleared of snow. Otherwise, stick to locations that are relevant all year round - parks, stadiums remote from highways, quiet, calm places without a crowd of idle people.
So, we remember at what temperature you can run in winter, and now, we will take apart in stages each layer of clothing in which you will not freeze either at zero temperature or at minus 20.
Thermal underwear
Correct thermal underwear is made of polyester - it does not absorb moisture, so in such clothes you will never sweat. It should be your size, without rigid seams, chafing tags or labels. It is forbidden to wear ordinary underwear under thermal underwear - this way the whole point of using special clothing will disappear.
Insulated layer
It is advisable to purchase a special fleece sweatshirt or jacket - this material, like thermal underwear, does not absorb sweat. Avoid wool knitted sweaters - you will definitely sweat in such clothes. Do not buy very warm clothes - your task is to find a sweater that will help create an air gap between it, thermal underwear and an outer jacket. It is this air that will keep you from freezing on a run, not the things themselves.
Top jacket
It should be light, windproof and bright - to cheer up and motivate you to go in for sports. Is it useful to run in winter, you ask, if it is cold there, and at home there is a cozy and soft blanket, and a blues at heart? We will answer: "aside the blanket and run on the street." Winter jogging in a trendy and stylish suit with your favorite track on headphones is the best antidepressant ever invented!
Footwear
A winter running shoe is an essential piece of a runner's outfit. If you don't know why you can't run in the cold in demi-season sneakers, here are the reasons:
- Autumn sneakers are not equipped with a special sole with anti-slip relief. The winter sole does not freeze at low temperatures;
- Autumn shoes are not insulated with fur;
- The winter sneakers are equipped with a special dense lacing that prevents the penetration of snow into the interior, and there is also a moisture-resistant coating.
Hats, scarves, gloves
It is impossible to fully explain how to dress properly for running in winter without touching on the topic of hats and other accessories.
Check out our tips:
- The hat should reliably cover the ears, protect them from wind and blowing. In case of frost, we recommend buying a special hat - a balaclava, it completely covers the face, leaving only slits for the eyes.
- It will not be superfluous to purchase special glasses - they will not let the snowfall cause you inconvenience while jogging;
- It is better to buy mittens warm, woolen, with a single section for all fingers - this is warmer;
- Don't forget a warm scarf or snood to protect your neck from wind and snow.
Reviews
Let's take a look at the pros and cons of running in the snow based on feedback from practicing winter runners:
- People note that such activities really contribute to weight loss;
- After jogging, the mood rises, the state of health improves;
- The influx of oxygen helps to improve brain activity - important decisions suddenly come to mind, answers to tormenting questions;
- Of the minuses, athletes mention the risk of getting sick from the wind. In regions where winter winds are not uncommon, you should carefully monitor the strength of the air flow. When the wind speed is from 6-8 m / s, it is not recommended to go onto the treadmill.
- Also, a significant disadvantage is the need to spend money on special clothes and shoes - in the summer this is easier. However, you must understand - you will have to buy a uniform only once in 2-3 seasons (and maybe longer), but you will spend on a gym membership every month.
In conclusion, let's talk about barefoot running in the snow - is it worth practicing such an exercise and what is it for? To begin with, such classes cannot be conducted without prior preparation. Running barefoot in the snow is a hardening element that is important to introduce into your workout gradually. It boosts immunity really well if practiced regularly and with the right technology. Otherwise, you will earn severe inflammation and will never come to the desired result. We recommend that you objectively assess the level of your health first!
