A light jog under the rays of the morning sun at a temperature of +20 degrees - this is what many novice runners associate in the minds of. But in fact, it turns out that ideal running conditions are extremely rare. Most often you have to run in the heat, then in the cold, then against the windthen in the rain. And how exactly to behave in this or that weather and whether it is worth going out for a run in such conditions, I will tell you in today's article.
Running into the wind
The wind can be of different strengths, and we will not talk about a light breeze, which helps to cope with the heat in summer, but about a strong wind that makes it difficult to run.
No matter how the wind helps when it blows in the back, it still interferes more when you start running against it. That is why it is necessary to choose a route so that the wind blows sideways all the time. Otherwise, half of your route will be downwind and half against it.
As an additional load, the wind works well. But running is not a sport in which you don't know how to make your life difficult. If you understand that you have a lot of strength, you just run either faster or more. And the wind is completely unnecessary here.
Be sure to wear glasses. There is always dust in the air. And the wind drives this dust with great speed. And when it gets in the eye, it’s no longer up to running.
Do not wear hats with a visor. You will try to tilt your head all the way so as not to rip off the cap. Or you have to tighten it too tight, which is also not comfortable. As a last resort, turn the visor in the opposite direction.
As for the running technique, in the wind you have to push harder with the toe from the surface. Therefore, be prepared that your legs will get tired much faster than usual. It's like you're running uphill all the way.
Read more about running in the wind in the article: Running in windy weather
Running in extreme heat
In extreme heat, I advise novice runners not to go jogging. But if you are impatient to get some fresh air, or if it’s hot all day long and you don’t have to choose, then you need to follow a few rules.
Drink water. Drink it as much as you like. The only thing is, do not bring to the state of "gurgling" in the stomach. Drink during, before and after your run. Dehydration in extreme heat is the worst thing that can be. There will not be enough moisture for the body, and you will no longer be able to run. Try to build your route so as to run past springs or water columns. Or take the money and buy a small bottle of mineral water halfway through the journey.
A headgear is a must if you have little hair on your head. A sunstroke on a head that is hot and wet with sweat will "fly in" very quickly.
Wear a sweat bandage or wrist band. While running, sweat is released very strongly and will simply start to pour into your eyes. You yourself understand that salt that gets into your eyes will do little good.
Always run in a T-shirt or tank top (for girls). You cannot run with a naked torso. The sweat will dry on the body from the best sun, and the salt will remain. It will clog the pores and it will be very difficult to run. And the shirt will act as a sweat collector that will not dry out on the body.
Do not douse your head with water, but pour water over your feet and hands. The head cannot be doused, because a wet head is much more exposed to the rays of the sun. In this case, water will act as a magnifying glass, which will significantly increase the effect of the sun's rays.
And you need to douse your legs and arms so that sweat and muscles can breathe better. Try it yourself and you will feel how much it helps.
Read more about running in extreme heat in the article: How to run in extreme heat
Running in the rain
Running in the rain is no different from running in normal sunny weather. Really. You do not need to use special running techniques or know any features. You just run and that's it. There are no breathing problems.
It seems. That in the rain while jogging you will inhale water. This is not so, pure water does not enter the lungs, but good ionized and humid air does. Therefore, running in the rain is very good for breathing.
The only thing is, if the rain is cold and it's cool outside, then you should dress warmly and better in something waterproof. For example, in a bologna tracksuit.
If there are a lot of puddles on the street and it is impossible to run around them, then so that your feet do not get wet in cold water, put plastic bags over your socks. Then your feet will only get wet from your own sweat. But the sweat is warm and won't make you sick.
For more information on how to run in the mud, read the article: How to run in spring
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