New Year and the winter holidays are coming and it is time to return to regular fitness classes that promote health and maintain wellness. If you have not yet begun to run at least twice a week, but now the right time to get sports shoes out of the closet.
Choose a time and place
It should be remembered that in the winter it gets dark early, so avoid places where you may interfere with the vehicle. The driver is difficult to drive the car on a slippery surface and can you just do not notice it. It is better to choose a smooth place - forests and rugged terrain in the winter gets too traumatic. School stadiums fit almost perfectly, even in the case of severe icing tracks you can run around the football field, in these places, you can meet other runners, stadiums in every town. When choosing where to run in the winter, always pay attention to weather conditions, remember that there may be slippery ice under a thin layer of snow.
Running is always better in the morning, especially if your work is not connected with physical exertion. Easy physical fatigue will set up an office employee at a working rhythm, and a large amount of oxygen produced during the run, improve mental performance.
What to wear on a winter run?
Manufacturers of sportswear and shoes are looking forward to the cold weather, because the winter things are much more expensive than the summer, so their profits are expected to grow. Do not succumb to commercials and articles in the winter can be run and no expensive equipment. Better to spend the saved money on fruits and vegetables to replenish the supply of vitamins, in the cold season, we all feel the lack of them.
Grooved sole, low weight, at least the minimum protection against getting wet and a slight warming - that all the requirements for shoes for winter running. Forget summer running shoes, they have to quickly freeze the legs. But options demit sports shoes will be very helpful. If your physical condition is at the proper level, you can run in high winter boots with laces - they do not slip, protect the ankle from the tension and increase the load.
Best fit the usual double sweatpants, it is important to keep the leg muscles warm, you can even wear underwear. In no case cannot be used jeans or other clothing that fetter the movements. Do not forget about the socks, they should not be your foot sweat. No more requirements for the pants not, if your clothes will not be branded icon informing everyone around that thing "breathe", do not worry.
Choosing what to run in the winter, try to wear as little as possible of things, so you do not sweat, so not sick. T-shirt with long sleeves, thin sweater, and a light jacket - nothing more is needed. Provide the ability to remove the sweater, if you will be too hot. The lower the temperature, the more layers of clothing to be on you.
The hat should cover your ears, it is a prerequisite. The head can be protected from the cold and hair, but with the ears of the most difficult, because when they freeze, they begin to hurt badly. If you doubt hardened his body, then be sure to take a thin scarf to a little warm inhaled air. Balaklava, ie cap with slits for eyes as if created for the occasion.
Availability of gloves - is necessary. They not only protect from the cold part of the body that moves little during the run but also protect your hands if you are from slips and fall.
The main rule
When you go outside, you should experience mild discomfort from the cold. If you feel comfortable - remove something of the things a couple of minutes you are running much sweat. And if you froze at once, and then run your body flushed rapidly supercooled. Dress should be such that the outer garment, in any case, does not become wet with sweat.
How to run in the winter
In winter, you can run just as well as the summer - the main thing is just to breathe the air through the nose. Our respiratory system is designed so that air passing through it is heated to the desired temperature and humidified, our nose works like a real air conditioner.
At any time of the year to run better in the company of friends, it encourages the continuation of training helps to keep a good pace, so always fun. Just be careful, because, in the winter, all surfaces can be slippery, gently overtake or skip ahead to your partner, try to keep your distance when running at the same pace. Be careful not to push the other runners, because it can slip and get hurt.
No matter how to run in the winter, when the air temperature is close to zero degrees, and if you hit the cold, while training is reduced. The stronger the frost, the shorter should be the practice, if the temperature has fallen below fifteen degrees below zero, from jogging should be abandoned. In this cold is a too large temperature difference, even a strong body can catch a cold. In winter, you cannot run against the wind - it is not only difficult but also dangerous, rapid cooling of heated parts of the body can cause the common cold.
Winter jogging burns more calories, better trains the heart, allows you to test your willpower and the level of training, which you left for the warmer months.