Running is a great way to keep fit. Many people prefer jogging to gyms and aerobics, because it practically does not require any money.
However, for many people who run in summer, the onset of winter can lead to a cessation of training. Running in winter has its own characteristics that a person who wants to maintain good physical shape throughout the year needs to know.
The benefits of running in winter
Few people know that the air contains thirty percent more oxygen in winter than in summer. This makes breathing much easier while running, the lungs absorb oxygen better. Therefore, practicing this kind of sport is of great benefit to the human respiratory system.
The muscles of the buttocks, upper and lower thighs, ankle joints are strengthened much more effectively in winter than in summer. More effort has to be made to overcome slippery and snow-covered surfaces.
Doing this sport in winter has many benefits such as improving the immune system, raising mood, hardening, strengthening health, raising self-esteem, and developing willpower.
The opinion of doctors
Most doctors are positive about these procedures, they also strongly recommend taking a hot bath and rubbing yourself thoroughly with a towel after jogging. However, it is possible for people with weak immune systems to catch a cold or even the flu.
The likelihood of getting sick can be significantly reduced if you start hardening the body and regularly jogging in the summer. This will make it much easier for the body to get used to sports in cold winter conditions.
Also, doctors pay attention to the frequent cases of hypothermia in the winter. They argue that you can prevent hypothermia by choosing the right clothes and shoes for your winter runs.
The harm of winter jogging
It is important to remember that you cannot continue training at temperatures below fifteen degrees, this can lead to such serious diseases of the respiratory system as pneumonia, bronchitis, tuberculosis, tracheitis. Also, the muscles must be pre-warmed up by doing a set of physical exercises before jogging.
Avoid slippery surfaces that could easily slip, fall or be injured.
Since the low winter temperatures very often prevent jogging, the regularity of the exercises, as well as their effectiveness, is disrupted.
Tips and rules for running in the cold
In order for winter jogging to be beneficial instead of harm, it is necessary to follow some rules and tips.
Many psychologists say that it is better to run in the morning or afternoon, but in no case should you run in the dark. This can not only result in trauma, but also worsen the emotional state.
And to make your runs more fun and enjoyable, you can find people willing to campaign for you. This will make training easier from a psychological point of view.
How to run so as not to get sick?
In order not to get sick during winter jogging, you need to:
- Run at temperatures no lower than -15 degrees.
- Be able to choose the right clothes for the weather.
- Observe correct breathing.
- Avoid drinking cold water while jogging outside in winter
- Monitor your own well-being, if it worsens, you should stop exercising.
- Never unbutton your jacket or take off your clothes, even if you feel intense heat.
- Remember the correct length of your run, which should depend on the weather and fitness.
Choice of clothes
Choosing the right clothing will help you avoid many injuries and illnesses, improve the feeling of comfort, and make your workout easier in general.
The basis for correct winter clothing selection is the principle of several layers. It consists in putting on the correct thermal underwear first. The next stage is clothing that reliably protects against winter frost, and the last layer is a jacket made of dense material that will protect against the flow of cold wind. Don't forget about a special hat, gloves, shoes and other accessories.
Some tips for choosing clothes in winter:
- Gloves should be made of knitted or crocheted fabric.
- The middle layer should be made from natural material.
- The final layer should in no case let the cold and wind flows through.
Thermal underwear
Proper thermal underwear should:
- Not made of natural fabric, but polyester fabric.
- Be without pronounced seams, labels, tags, which can cause discomfort to the skin.
- Not to be used together with ordinary underwear (you can not wear ordinary underwear made from natural materials)
- Be of a suitable size (should not be loose or too tight).
Winter sneakers
Running shoes for winter should:
- Have an elastic, soft sole.
- Protect from moisture, cold.
- Have a grooved sole.
- Do not cause discomfort when running (there should also be some free space inside the shoe).
- Be insulated from the inside of the shoe.
Hat and other accessories
Some tips:
- It is better to use warm mittens instead of sports gloves.
- The buff can be used as a scarf, scarf, mask to warm the face.
- A ski balaclava will best protect your face from freezing
- Fleece-lined beanie perfect for cold weather
Running injuries in winter
To avoid injury, the following rules should be followed:
- Avoid slippery roads, ice-covered areas.
- It is good to warm up your muscles every time by exercising before running.
- Workouts must be regular, but you should skip them when the temperature is low outside (can lead to hypothermia, followed by many such negative consequences as disorientation, cramps, immobility, sudden drowsiness, severe tremors).
- It is undesirable to run at nightfall.
Choosing a place to run
It is best to go jogging in parks and woodlands that are well known. It is necessary to carefully think over the entire route in advance, as well as the time that will be spent on its overcoming. It all depends on the individual level of physical fitness of the body.
Avoiding Injury - Athletic Tips
Many athletes believe that the main causes of injury during winter jogging are:
- Improper breathing (you need to inhale through your nose, which is much more difficult in winter)
- Incorrect shoe soles (spiked shoes can help prevent many falls, and slippery soles)
- Neglecting to warm up the muscles before the very process of running.
- Exercising in very cold temperatures.
The process of running in winter has more advantages than disadvantages, as well as some advantages over summer activities, which motivates you to start activities that are beneficial for the body. The most important thing is desire, perseverance and knowledge of all important rules and nuances.
