Running in the street in the winter. How to run in winter?

A healthy lifestyle is being actively promoted from all the country's screens and posters. Many fitness centers offer tangible discounts to classes, interrupting competitors' prices. But not everyone can attend sports facilities, and some people prefer to do it on their own. The most effective and useful occupation for the whole body is running. You can run anywhere, the main thing is to go to the preparation and selection of clothes correctly. Many people run in the summer, but how to run in the streets in the winter? This issue is of concern to many, therefore it is worth paying special attention to the winter run.

Running in winter on the street: you can or can not

Leading trainers of the world recently preferred sports only in enclosed spaces. To date, the situation has changed a lot, ordinary people and athletes are happy to run and squeeze out at stadiums in the open. Running in the winter on the street is an important exercise. Therefore, it is necessary to approach this sport seriously and in no case should not neglect the basic rules.

Firstly, before the race in the cold season, prepare your body. This is done by warming up all the muscles, you need to warm up the muscle tissue and prepare the ligaments. Only after simple warm-up exercises you can start running in the street in the winter.

Secondly, running in the winter is very useful. So you strengthen immunity, develop a good defensive reaction to all colds. During small runs, you can gradually harden the entire body. This procedure also positively affects the blood vessels. The main thing is not to overdo it and observe safety techniques.

Thirdly, the frosty air is simply oversaturated with oxygen. Surely you noticed that when you enter the street in winter, the volume of lungs seems to be lacking. And the correct technique of winter running allows you to enrich the entire body with this important gas.

Now you know that you can run and even frost in the cold. With these procedures, you protect yourself from all colds and get rich with oxygen. Running is useful in any season of the year, the main thing is to do it right.

The correct approach to running in the winter

Running in winter is better to start gradually. Do not run out for long distances at once. In any sport it is important to accustom the body to the load gradually. Haste always leads to trauma, after which all interest in sports is lost.

It is forbidden to run outside in winter, if the air temperature has dropped below 20 degrees. Of course, it is worthwhile to take care of yourself when you are shivering, from the nose flowing, and in the throat settled angina. Adequately approach the lessons and competently count on your own abilities.

Breathing is an important factor in all sports training. During the race, it is especially worthwhile to concentrate on your ability to breathe properly. The inhalation is always done by the nose, but the exhalation can also be produced by the mouth. Only so the frosty air will have time to warm up to an acceptable temperature before entering the athlete's lungs. If you neglect this golden rule, then throat disease and pneumonia will not take long. Take care of your health, because you run to strengthen immunity, and not vice versa.

Running in winter on the street should be completed with severe fatigue and difficulty breathing. After that, immediately go to a warm room. Clothes, soaked in sweat, should be removed. If possible, then take a warm shower. Wet things that are not removed in time can lead to hypothermia.

Jogging rules

Going to jog on snow-white snow, it is always worth considering the important rules:

• Warm up allows you to avoid stretch marks and unpleasant injuries.
• Do not run if the wind is strong and the temperature is below 20 degrees.
• After jogging, immediately go to a warm room.
• Breathe right - nose.
• As treadmills, choose a terrain where there is no ice. Avoid steep ascents and descents.
• Choose different landscapes, otherwise monotony quickly annoys.

Agree, these are simple requirements that every novice athlete can fulfill. They were developed by professional coaches who devoted their entire lives to sports. The doctors also applied their knowledge, so it turned out to be the necessary list of recommendations. Of course, everyone decides for himself why he needs running in the winter: for health or for extreme. But failure to comply with basic rules can lead to irreparable consequences.

Now you know that this is a serious event - running in the winter on the street. How not to overcool, and what to wear, we will analyze below.

Dressing for a winter training session

Clothing for the athlete is always of special importance. There are whole lines of sport adapted things for running, swimming. Many famous brands have become famous for making sportswear. Today, there is a very thin line between a comfortable sports suit and a stylish one. In any case, running is a very specific sport, especially if it is held in the winter season. It is important to choose not beautiful clothes, but really comfortable. Only in this way jogging in the street in the winter will bring pleasure.

Thermoregulation is an important sign of sportswear for running in the cold season. The body should not be subjected to hypothermia. If there is no opportunity to buy a special set of sports things, then wear the usual outfits in layers. Here are the basic rules of the layers of sportswear:

• The first layer should easily remove the sweat on the second layer. It is better to buy sports underwear, which can easily be found in any sports goods store.
• The second layer controls the temperature level of the entire body, for example a fleece costume.
• The third layer should be bright and windproof.

What is thermal underwear?

Thermal underwear always fits snugly against the body of a person, they put it under the basic sports suit. The fibers of the fabric are interwoven in such a way that the entire skin is perfectly breathing and at the same time the optimal body temperature is maintained. Excess moisture is easily pushed out.

Manufacture of underwear for athletes from synthetic fibers with the addition of natural material. In no case do not choose products made of pure cotton, because the sweat liquid will be absorbed by the cloth, which will lead to a cold.

Pay attention to your socks, leave all your grandmother's knitted masterpieces for another occasion. Sports socks for winter running should be made using the same technique as thermal underwear. Up to minus 15 degrees, you will be enough for one pair, and if the temperature falls lower, then safely put on the second. It is important that this wardrobe item is high, the ankle must be securely protected.

Sports clothes for running in winter

Suit sports can be found in any color scheme, and design performance is sometimes amazing. The ideal option will be fleece clothing. This material is soft, breathable and light in weight.

If the weather conditions allow you to dress easily, then fit one pants from the suit. But at very low temperatures, be sure to wear tights with fleece. A turtleneck and an Olympic suit fit perfectly on the torso. With noticeable cooling, pay attention to the sweatshirts. By the way, they look always stylish and fashionable, especially if the print is cheerful.

Jackets and Vests

Jackets must be protected against wet snow and piercing winds. Today on the shelves of sports shops you can find full-value insulated suits. They include a jacket, pants and a vest. With such a set, there will be no question "should I run in the winter on the street." In it you need to run and you can even practice other winter sports.

Waistcoats are very comfortable when the outdoors is an acceptable temperature. They do not constrain movement and look spectacular. The second point for girls who are so afraid of looking funny. Modern sportswear is really a whole style. The variety of colors and textures amazes every imagination. Manufacturers regularly supply new options and please the most fashionable runners of the country.

Caps and gloves for winter running

Gloves or mittens are selected from natural material. Here grandmother's or mother's care will be very handy. Preferably choose a version with a single finger department. Such an accessory retains heat for a long time.

Hats can also be different. There is a balaclava that will easily protect the face from biting frosts completely. Choose a knitted hat that covers the neck and ears. It will be very useful to purchase special glasses. Do not forget that in the winter it's snowing, and it's not very convenient when snowflakes cling to the eyes.

Running in winter: shoes

Clothes for running in winter (or in what to run in the winter) - an urgent issue for all who decided to strengthen their immunity. But with clothes we figured out above, it's time to pay attention to shoes.

Sneakers are the most important part of winter equipment for running. Incorrectly selected shoes will lead to injury and stretch marks. The main qualities that are shown for sports sneakers:

• The sole should not freeze at low temperatures. Special relief will prevent slipping.
• Insulated fur should be present in your pair of shoes. Legs must stay warm.
• Moisture-proof material protects feet from moisture.
• A tight lacing will ensure that snow penetrates inside.

Winter Running: Injuries

To avoid injury, you need to know how to run properly in the winter. Therefore, in advance, think over the routes, do not run on slippery roads and go around the side of the slope.

Pay special attention to the choice of shoes, otherwise you can get a serious injury - fracture, sprain or bruise.

Do not be lazy to do warm-ups, otherwise you will get stretching muscles. It should be borne in mind that the recovery of muscle tissue occurs a fairly long period.

The conclusion is obvious: running in winter is a useful thing, especially if you approach this lesson correctly and do not neglect the elementary rules of safety.