Most people have a positive attitude towards running, great knowing its advantages... But running in winter is not assessed so unambiguously.
Let's consider the benefits and harms of running in winter in more detail.
Running in winter for health
Benefit
Running in winter at temperatures above -15 and without strong wind definitely has a positive effect on human health. This also applies to muscles and internal organs and immunity.
Such running hardens the body, improves the functioning of the lungs and heart. In winter people breathe little fresh air. And jogging at this time of year compensates for this deficiency and gives the body the necessary supply of oxygen. That is why sometimes people who go for a run for the first time in winter feel dizzy.
Oxygen, as you know, is very important for the normal functioning of the human body, therefore, the health benefits of running in winter primarily lie in obtaining oxygen.
Harm
Firstly, if you dress incorrectly for a run in winter, then instead of hardening the body, you can get hypothermia and earn a number of very unpleasant diseases. But at the same time, one must understand that this will happen only if the wrong clothes are chosen and running shoes... Otherwise, there will be no problems.
Secondly, at very low temperatures, below 15-20 degrees below zero, you can burn your lungs. Therefore, I do not recommend going out for a run at this temperature, especially for beginners. However, if you wrap a scarf on your face or put on a special mask, then this problem can be avoided.
Running in winter to strengthen the body, muscles
Benefit
Running in winter has all of the same benefits that regular light running has. But at the same time, it has a number of benefits that have a positive effect on muscle strengthening.
- a slippery surface forces you to engage more muscles than when running on dry asphalt, so the muscles of the thighs, buttocks, ankle and calf muscles work in an enhanced mode, which is why they are strengthened much better than when running in summer.
- running in the snow makes raise your hips highabout. Due to this, the front of the thigh is excellently trained. In order to achieve this effect in the summer, you will have to force yourself to raise your hip. And in winter, running in the snow, there is simply no choice. It's psychologically easier.
Harm
In winter, stretch your muscles well before jogging. If this is not done, then cold muscles, especially at the beginning of the cross, may not withstand the load and tear. Especially if you have to jump over something or run on an uneven path where it is easy to twist your leg.
Therefore, try to either devote 5-10 minutes before jogging to warm up legs, or the first part of the cross run exclusively on a flat surface, if, of course, there is such an opportunity.
Running in winter for weight loss
Benefit
As we found out from the previous paragraphs, winter running has a significant advantage over summer running, namely, a forced increase in muscle load. What do you need for proper weight loss? It is a good load on the muscles that will make the fat turn into energy. And fat, in turn, will feed these very muscles. Roughly speaking, the weight loss effect of winter running is about 30 percent higher than that of summer running.
In addition, the large amount of oxygen consumed also contributes to the burning of fat, which is why winter running can be called a versatile weight loss tool. But it has its drawbacks.
Harm
The main disadvantage of running in winter is changeable weather. To lose weight, you need to exercise regularly. But the temperature outside is constantly changing and very often the thermometer drops below 20 degrees. Running at this temperature is undesirable. Therefore, those rare runs that can be done in winter do not bring the desired result due to the constant breaks in the training process.
And important is the fact that in winter the human body spontaneously accumulates fats. This is inherent in us genetically. Fat - an excellent heat insulator, and like hares change their "fur coat" for winter, so the human body in winter is much more difficult to part with excess fat. This problem is solved by regular training. If you prove to the body that it does not need excess fat, then it will willingly begin to get rid of it.
To improve your results in running at medium and long distances, you need to know the basics of running, such as correct breathing, technique, warm-up, the ability to make the right eyeliner for the day of the competition, do the right strength work for running and others. Therefore, I recommend that you familiarize yourself with the unique video tutorials on these and other topics from the author of the site scfoton.ru, where you are now. For readers of the site, video tutorials are completely free. To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series on the basics of proper breathing while running. Subscribe to the lesson here: Running video tutorials ... These lessons have already helped thousands of people and will help you too.
