Jogging is useful not only in summer, but also in winter. The only thing for such exercises is to choose the right shoes and clothes so that running is comfortable, but not cold, as well as monitor your breathing, perform a special warm-up and pay special attention to choosing a place for training.
In this case, running will not negatively affect health, and the person will be charged with positive energy and receive a tremendous surge of strength.
Benefits of winter running
According to most sports trainers, winter jogging is much healthier than running during the warmer months.
It was during this season that such trainings:
- They strengthen the immune system and reduce the risk of catching the flu and any colds by 2.5 - 3 times.
According to the stories of people who run in winter, they can more easily endure the cold and throughout the year do not get sick with colds.
- They improve lung function and have a positive effect on the entire respiratory system.
- Strengthens the muscles of the heart and reduces the risk of thrombosis and even heart attacks.
Running in cold air makes blood circulate more actively and deliver oxygen to all cells faster.
- The risk of vascular blockage is reduced by 2 times.
- Promotes a powerful surge of strength.
- They have a beneficial effect on the condition of the skin, a person has a healthy blush on the cheeks.
- Improves overall endurance.
- They help to overcome stress and constant anxiety easier.
Also, every person who runs in the winter season strengthens character and willpower.
How to run properly in winter?
In order for winter jogging not to harm your health, such activities must be taken as seriously as possible.
At this time of year, you need to know the basic rules of running:
- Choose the right and comfortable shoes.
Think over clothes in which:
- warmly;
- easy to move;
- there is reliable protection from wind and precipitation.
Sportswear purchased from specialized stores is distinguished by these functions.
- Breathe correctly during the entire run.
- Perform a mandatory warm-up.
- Run strictly at a certain speed.
- Do not get tired of too long races.
- Choose the right place for training.
- Refuse to exercise when there is a physical illness or severe frost outside.
Only following all the rules will allow you to get a lot of positive emotions, and most importantly, not to harm your health.
Choosing the right shoes
Correctly chosen shoes for winter running directly depend on:
- whether a person will be able to overcome the distance to the end, while not freezing;
- whether jogging will be fun;
- whether there will be a risk of injury, for example, by a sudden fall.
It should be remembered that in winter a person is not as stable on his feet as in summer in spring and autumn, so shoes should prevent falls as much as possible.
Sports trainers have developed basic rules for choosing shoes for running in winter.
Running requires running shoes that:
- designed for winter;
- able to withstand frost;
- do not crack at subzero temperatures;
- have a bendable sole;
In sneakers, the sole should not become oak, even when it's more than 25 degrees outside.
- 1.5 sizes larger than the foot.
Slightly larger shoes will allow you to pry on a warm sock, and the available space will provide an additional layer of air.
Winter running clothes
A special role is given to the choice of clothing.
In the case when a person wraps himself up excessively or, for example, puts on several sweaters, trousers and a bulky jacket, he will not be able to:
- easy to run;
- breathe fully and correctly;
- cover the distance without breaking a sweat.
Professional athletes and trainers advise for running in winter to choose:
- Special thermal underwear that is sold in sports stores and reliably retains body heat, while not allowing the runner to sweat.
- Winter tracksuit, consisting of trousers or semi-overalls and a sweatshirt.
- A jacket that is lightweight, but does not let the wind through, does not get wet, and also allows full movement.
You also need to remember to wear a hat, preferably a sports one, gloves, and if it is very cold, then cover your face with a warm scarf.
Warm up before running
It is impossible to go out for winter jogging without a preliminary warm-up, it is thanks to simple exercises that a person goes:
- preparation of the whole body for the race;
- mood on overcoming the distance;
- warming up the muscles.
The warm-up should be done at home and should be done when the person is fully dressed for jogging.
It is allowed to independently choose several exercises to warm up the muscles, but coaches advise all people to do:
- Swing your legs in different directions.
- Slopes.
- Jumping in place.
- Body turns.
- Head bends forward and backward.
- Squats.
It is not necessary to spend more than 5 - 6 minutes on a warm-up, and you should also not overdo it.
Correct breathing
It is extremely important to breathe correctly when running in winter, otherwise a person may:
- chill the bronchi;
- get a sore throat;
- get a cold;
- not to reach the finish line due to lost breath.
To prevent negative moments, you must adhere to a special breathing technique:
- Breathe in through your nose throughout your workout.
- Exhale smoothly and through the mouth.
If you have enough physical strength, then it is better to exhale through the nose as well.
- Try to breathe at the same pace throughout the workout.
One should strive to breathe in and out as little as possible through the mouth, since only breathing through the nose prevents cold air flows from entering the bronchi and lungs.
Run duration
In the winter season, it is impossible to arrange long runs, as it is dangerous to health and can lead to frostbite or hypothermia. It is noted that the optimal time spent on training in the cold season is 10 - 20 minutes.
For trained athletes, it is allowed to increase the time to 40 minutes, but on condition that it is not lower than 15 degrees of frost outside, and there is no wind or heavy snow.
Running speed
In winter, you need to run at a calm pace, at this time of the year you should not strive to set your own records or stop races for acceleration, since there are significant risks:
- fall;
- dislocate a leg or get another injury;
- chill the lungs and bronchi;
- get frostbite.
Athletic trainers recommend that all people doing winter jogging run at a moderate pace, with:
- start training with a quick step, turning into a calm run;
- alternate between slow and moderate pace;
- end the workout with brisk walking.
It is required to complete the lesson as soon as the person felt that he was cold, the pulse became quickened and at the same time his breathing was very difficult, and he also felt severe fatigue or muscle pain.
Choosing a place to run
An important role should be given to the choice of a place for a run.
Experienced athletes are advised to run where:
- cars don't drive;
Also, avoid exercising when bicycles or skateboards are nearby.
- not crowded;
- there is no ice and rare descents;
Running on ice is fraught with various injuries.
- flat terrain;
- the sun does not shine in the eyes;
- do not walk pets, in particular dogs;
It should be understood that if you train in places where dogs are walking, then there is a risk that the owner will not hold his pet and he will pounce on the runner or start barking at him.
- asphalt or well-crushed snow is visible.
In general, some of the most successful winter running options are:
- sports stadiums;
- parks;
- squares;
- the area around the house, but on condition that there are no cars driving there.
So that training does not get bored, but is always a joy, it is worth changing places more often, for example, one day to arrange a run around the house, and the other in the park.
Do not run if you have health problems
Everyone should understand that, despite the benefits of winter jogging, they can cause serious harm to the body if the practitioner has some health problems.
For example, all people who have:
- heart failure and other heart pathologies;
- high blood pressure;
- stuffy nose;
- bronchitis;
- has recently undergone surgery;
- pneumonia;
- exacerbation of chronic diseases;
- otitis;
- angina;
- limb injuries;
- general weakness and malaise;
- body temperature over 37 degrees.
Also, you should not go out for a run if there is lethargy, you want to sleep a lot, general overwork or dizziness.
Whether or not to run in the winter season can only be determined by a doctor. It is worthwhile to understand that outdoor exercise during the cold season can harm your health if it is not approved by therapists, cardiologists and other specialists.
No need to run in severe frost
Sports coaches assure that running in severe frosts is extremely dangerous for health, since a person can get:
- rapid frostbite of the limbs;
It is noted that when a person runs in severe frost, he may not notice that he has frostbitten hands or feet.
- pneumonia;
- bronchitis;
- hypothermia of the body;
- exacerbation of any chronic disease.
To prevent negative consequences, trainers and experienced runners are advised to abandon training when outdoors:
- the air temperature dropped below 20 degrees below zero;
- strong wind;
- snowfall;
- blizzard or blizzard;
- ice.
It was noted that the most optimal weather for winter running is when it is from 0 to - 10 degrees outside, and there is no wind or snow.
Winter jogging is extremely beneficial to health, it strengthens the human immune system, serves as the prevention of colds, and also increases physical endurance.
However, if you do not approach them with full responsibility, in particular, it is not wise to choose clothes, shoes, a place for a race, etc., you can get injured or harm your health.
Blitz - tips:
- it is important to stop exercising as soon as your fingers or toes begin to freeze;
- never start training without a preliminary warm-up;
- run only in warm winter sneakers, which have a stable and flexible sole;
- it is important to warm up well after each workout, it is better to come home immediately at the end of the race, drink warm tea or cocoa;
- if, after the race, a deterioration in well-being began to be felt, for example, a chill appeared, a tremor in the body does not go away, or there is cloudiness in the eyes, then an urgent need to go to the doctor.
