You don't have to go to the gym to keep your body toned. The most affordable way to maintain your health is street jogging. But, unfortunately, with the onset of cold weather, many abandon this, so they do not know how to run correctly in winter and in what.
Equipment Tips
Footwear
70% of all winter equipment is decided by the right footwear. It doesn't matter whether you want to go jogging in winter or not, but if you don't have good winter sneakers or special boots, you definitely can't run.
Basic requirements for shoes:
- soft sole that does not lose its elasticity at low temperatures;
- a sole with a clear and deep pattern;
- fasteners on the outsole. Chains can. They will act as additional grip on slippery roads;
- there must be insulation inside. Not necessarily natural;
- the upper material must be resistant to moisture penetration;
- the shoe must have a special membrane through which the foot can breathe, as well as cushioning on the heel or in front;
- the height of the sneaker should be above the ankle, or a tongue under the laces that can go up high. It is necessary that the snow does not get inside while running;
- the laces should be quite strong and fix the leg well;
- shoes should be about 1 size larger than your usual size so that there is at least 5 mm between the nose and the leg;
- the insoles should be easily removable.
Clothing
Socks
If it's cold in winter and you are used to wearing woolen socks for every day, this rule does not apply to running. It is best to wear semi-synthetic socks that will not have seams. They also need to be moisture permeable. If the outside temperature is below -15, then you can wear a second pair of socks.
Choose models that cover the leg as high as possible. Now in stores there is an excellent selection of thermal underwear and thermal socks, including. And they are perfect for Russian weather conditions;
Pants
For weather up to -15, you can wear only one warm sports pants. These should be non-breathable pants that fit well at the waist. There are options that come with suspenders. Some of them have a fleece lining. But no additional layer is needed under them.
If the trousers are without lining, and on the street below -15, then down you can also put on fleece thermal underwear.
Top
On the body, you can wear a long-sleeved elastane T-shirt, a special shirt for running or a turtleneck. The material of this layer should breathe well.
But in colder weather, you can wear a fleece jacket or a sweatshirt with a special membrane on top.
And the last layer should be from a jacket, which will protect against moisture and wind. In colder weather, you can wear a still insulated vest or a lightweight jacket.
Gloves
This is where you can put on gloves knitted of wool. It is not advisable to wear gloves, hands can quickly freeze in them, unless it is special insulated sports gloves;
Balaclava
Since it is difficult to guess the weather in winter, whether there will be wind or not, it is better to take care of such an accessory as a balaclava in advance. One-piece hat with holes for eyes and mouth will perfectly protect your face from strong winds while jogging;
Cap
For running, a regular knitted hat is suitable. The inside can be lined with fleece. If the weather permits, then you can wear a winter baseball cap, but only so that it has a special lapel that covers the neck from blowing;
Glasses
They are very useful in heavy snowfalls. Although with a little snow, they also do not hurt. Goggles can be purchased just in case so you don't miss your workout under any weather conditions
Headphones
If you have silicone or rubber earbuds, it's best to put them aside until warmer weather. Small headphones should be equipped with a special foam tip. But still, it is advisable to take those that are put on the ear and just snuggle. Too bulky can get in the way.
Temperature regime
Comfortable temperature for running in winter
With the right equipment and preparedness, you can run in winter in almost any weather. But if the temperature drops below -20, then it is still not advisable to go jogging. Yes, and in a strong wind, it will also be uncomfortable.
Is it worth running in severe frost?
It is highly undesirable even for a trained athlete to run at temperatures below -20. In this weather, you can only get pneumonia from jogging.
Running during snowfall
Running in snow is fine, especially if your face is well protected. The only difficulty may be with the road. If there are no specially cleaned paths, then it will be difficult to run, since there will be a solid mess of snow under your feet.
Running during a blizzard
Heavy snowfall may not affect your run, but strong winds with snow will not create the best conditions. It will be very difficult to run in such weather. Breathing quickens, and if the wind hits your face, you will hardly be able to breathe often. Therefore, in a severe blizzard, it is better to stay at home.
Workout duration
Running in winter, as at any time, should take at least 30 minutes, and ideally all 40. But if winter is not the first season for a runner, the duration will depend on the level of training and the athlete's goals.
Warm up before running
In winter, the warm-up for the athlete is much more important than in other seasons. In the cold season, it is better to spend it at home or in the entrance before going out.
It is desirable to spend more time on this. You need to warm up and stretch your muscles and joints well. Make several rotational movements with your pelvis, knees, and feet. Jump, stretch your legs. You need to warm up and feel the warmth. And when you go out on the street, immediately start running.
Running technique in winter - highlights
Running technique is no different from jogging in warmer periods. The only thing - you need to choose less snowy paths. These can be paths in the park, sidewalks. It is best to avoid crossing roads.
Caution when running outdoors in winter
In winter, an athlete is not the most comfortable and safe time, so you should know its several features.
Danger of injury
This is probably the most dangerous during this period. The streets are slippery and there is a lot of snow behind which you can not see the surface with ice. Therefore, it is better to choose already proven tracks. And it is better to first walk along your route and know where you can run around or turn off.
Don't aim for records
Winter is not the best time to prepare for marathons. This is the period when you can exercise for general health and fitness.
Breathing while running outdoors in winter
If you breathe incorrectly while jogging, then after the first exit you can get sick. So try to breathe in and out through your nose. But if it's hard, then breathe out through your mouth. But you cannot breathe the frosty air through your mouth.
End of workout
The workout should be completed either before entering your house, or in front of any warm room where you can go for a while and cool off.
If you return home immediately, take off all your clothes, take a shower and then drink plenty of water. This will make it much more comfortable for you to replenish the fluid loss throughout your workout.
Winter running reviews
I started running in winter recently. But I really like it, especially in the morning. Breathing through my nose is not comfortable, so I put on a scarf and breathe periodically through my mouth.
Masha
I've been running in winter for several years now. But I never wear headphones, only if there is an opportunity to run around the stadium. You may not hear an approaching car or dog through the headphones.
Boris
I like to run during snowfall. Wonderful weather. But I still have reflective inserts on my jacket, so I feel safe.
Ksenia
I started running not so long ago. But for some reason, it's more comfortable for me to run in winter and autumn. It is not so hot and the body is breathing at the same time.
Paul
I started studying in September. In winter I decided to continue. Really like. I don't go out in cold weather. And he noticed that he began to get sick less often.
Alexander
It turned out that I had to run at any time of the year. And now I know for sure that you can only improve your health from jogging in winter. But unless, of course, you slip while running.
Alexei
I tried to run in the gym in winter, even with the windows open. The effect is not at all the same as on the street. And in winter, I definitely like to run more. Breathing is easier and the body warms up pleasantly.
Vladislav
Conclusion
Outdoor exercise is always good for our body. And you can talk a lot about the benefits of running. Therefore, choose the right equipment and go for a run, taking into account the weather outside the window. In this case, your body will only thank you.
