|
 Systematic running in winter (at least two or three times a week) results in condition improvement, increases resistance to disease, and results in better mood. Regular donation of cold start operation of the organism adaptive defense mechanism and increases thermal tolerance limits also appear faster reactions to prevent loss of heat. Jeff Galloway- Olympian and one of the biggest authorities in the running in USA - says of running at low air temperature is better than in warm because: The body produces less heat, loses less fluids and cold air motivates the run.
Also winter is a period of preparing us for the season in which we can present the richness of our abilities. Different conditions, different technique. Short days, frosty mornings/evenings, snow, ice, cold wind and rain necessitate some significant changes in running technique and preparation for jogging. If you think about winter training, you can not plan for a fast and intense running. It will be difficult because of heavy clothes that you wear in the winter time, bad ground conditions and low air temperature. Chilling and frost with every breath attacks the throat and with less resistance can win. Dark days equals less visibility, also dealing with ice and ice under a thin layer of water effectively reduces running speed because it forces the reduction of steps length and more focus to maintain balance. Running in snow is a great pleasure, it absorbs foot contact with the ground, this causes the joints have less work with every step. But too deep snow (to mid-calf) reduce leg movement and forces stronger footwork. Layers of snow reaching over half of the calves is not suitable for running.
Be prepared.
Despite the cold air temperature in the winter you need also to drink a lot of fluid during the running. Dehydration leads to a dangerous increase of body temperature, feeling unwell, decreasing efficiency and hinders regeneration after the running. Obviously caution is a well-chosen dress, the best way is to dress like an onion, in several layers:
First layer - Closest to the skin should not be a cotton. Cotton quickly absorbs the sweat thus cools the body when we stop running. Select elastic materials based on polyester, adjacent to the body, conducting the sweat outside and holding a dry and worm material on the skin. Long sleeves and trousers should be the rule.
Next layers - Are a breathable materials. Back of blouse or jacket can be a little longer and cover the buttocks. When it is very cold better is to wear two pairs of socks.
Shoes - Should be one size bigger than in summer time to fit two pairs of socks.
How best to recognize whether you are properly dressed for the weather? When you leave outside, you should feel the slight chill that disappears after warm up. If you still are cold, then go back home for extra clothes!
Some good advice:
Wind - Gusts of wind can enhance a feeling of cold. At the beginning of training, run into the wind (because you are not sweaty) and end the training session with the wind.
Sun - Solar rays reflected from snow can blind runners, wear sun glasses, they also protect you against the wind
Cap - If the brain is not heated, your body warms the brain at the expense of the hands and legs. Run wearing a cap!!!
Gloves - Wear mittens, not fingered gloves.
Facial creams - In windy or cold days rub cream on your face. It helps prevent the skin from drying out.
Read also:
Did you know that... you could run better?
Shin sore |
