How to run in the winter outside: detailed instructions

Winter runs help to keep fit, and are an excellent option for getting rid of extra pounds accumulated while sitting at a computer or lying on the couch. Thanks to training in fresh, frosty air, the immune system is hardened, the body's endurance increases.

Comfortable conditions

Morning or evening jogging is best done in the park, or near high-rises. Trees and high houses will protect from strong gusts of wind. It is recommended to avoid places with heavy traffic, because there is no health benefit from the air soaked in exhaust gases.

Temperature conditions

In order not to test immunity for strength, it is advised not to train outdoors at temperatures below -20 degrees.Hardened people can be engaged at -25, but if the frost is not accompanied by strong gusts of wind, or snowfall. Otherwise, the likelihood of burning your lungs increases with an intense run, while with a slow body the body cannot warm up, and the result of training will be a cold.

Preliminary preparation

Prerequisite - warm up. Enough 5-minute stretch in a warm room, for example, at the entrance or elevator. The alternative is to go down the stairs to warm up your muscles and prepare your lungs for a winter walk.

Recommended exercises:

• torso rotation;
• stretching;
• kick your feet;
• rotational movements of the lower limbs to develop joints in the knees, lower legs and thighs.

Winter jogging gear

Particular attention should be paid to clothing so that the body does not freeze, but does not overheat during exercise. You can not wear thick woolen sweaters and sweaters, down jackets and parks. Winter options sneakers, padded with fur - just a waste of money.

The first layer: warm clothes, preferably from natural materials that will absorb sweat.Girls can not wear thongs or underparts of thin "cold" fabrics like silk. It is necessary to protect the pelvic organs from freezing. Recommend to stock up a pair of thermal underwear, which is ideal for winter runs.

The second layer: T-shirt, preferably cotton, which will absorb sweat, and will not allow to freeze during training. Men can not do without underpants, and women - without warm tights.

Third layer: Turtleneck with a high collar, so that the neck was closed from the wind and sub-zero temperatures. Bottoms - leggings or windproof pants designed for running. If the temperature is in the range of 5 to 12 degrees of frost, and there is no snowfall or wind, it is enough to throw a thick sweatshirt or a jumper over it.

In severe weather conditions, a windbreaker with a hood and high neck would be appropriate.

Little things that should not be forgotten:

1. Be sure to cap or a wide bandage of synthetic materials. Wool accessories do not absorb moisture well, so while running the head sweats, and a person can easily catch a cold. Synthetic single-layer options are suitable for relatively warm weather, and double-layer in case of frost.Well proven fleece varieties.
2. A scarf, not necessarily wool or thick. It is useful during a strong wind, and will not allow snow to fall behind the collar.
3. Gloves so that your fingers do not get cold when you go out. When the body warms up, it becomes hot to the hands, and you can take off this accessory, or change it with a thinner variety.

Special attention is given to shoes. That sneakers are responsible for the convenience and safety of jogging in winter. It is recommended to take a pair without inserts-mesh, through which moisture can leak.

The sole should be dense, preferably with deep grooved treads that will cling to the asphalt. They will protect against slipping on a treadmill covered with a layer of snow or thin ice.

You can not save on sneakers, and choose varieties of the cheapest material that hardens in the cold. Shoes must be on size, or even two, more. The feet are warmer if there is an air gap inside. If the sneakers are snug against the feet, they cool down quickly, and the first to suffer are the toes.

Important: It is recommended to wear two pairs of socks.The first, which is closer to the body, will absorb sweat, and the second to warm the feet.

Proper breathing when running in winter

Inhale the cold air only nose, then before entering the lungs, it will be heated. If you have enough oxygen in your mouth, the risk of bronchitis, or pneumonia increases. Unclenched lips can only be for exhalation.

Not enough oxygen? Time to slow down. In winter, jogging should be comfortable, no need to set records, or squeeze the last strength out of the body.

Important: When the temperature drops below -15, it is recommended to cover the nose and mouth with a scarf. It will be harder to breathe, but it is less likely to catch a cold in the lungs, or catch a cold.

Skin care

Covering most of the body with clothes, the athlete leaves the face and lips outside. The skin must be protected from weathering and low temperatures by applying a nourishing cream and using hygienic lipstick. Cosmetics, contrary to popular belief, it is useful to apply to both ladies and men.

To drink or not to drink

Before leaving the house, you can take a few sips of warm water. During the run you need to refrain from drinking.The body is heated from the inside, and if you take a portion of cold liquid, the body will not cope, and everything will end with a cold.

Without stops

It is impossible to stop after jogging in the middle of a street or a park in order to warm up slightly. Going home you need to jog to keep the temperature constant. If you take at least a 2-minute break, the clothes soaked with sweat will begin to cool, followed by the entire body.

Having finished your run, you need to immediately change the street suit with a dry T-shirt and pants immediately after returning to the apartment, and you should pack your feet in wool socks.

What time is better to run

It is necessary to choose the time for the winter run, depending on the individual characteristics. Morning workouts help wake up, get rid of a bad mood, and recharge your batteries. During the evening classes, you can lose accumulated fatigue, stretch your legs after a long sitting at a working computer, saturate the body with oxygen.

It is recommended to choose lighted places where people walk from time to time. In winter, there is a high probability of falling, having received a serious injury, and it is good if there is a stranger nearby who is capable of summoning help.

A few words about gadgets

Finishing touches

Returning from the street, and changing clothes, it is worth brewing a cup of warm tea, and a little snack. You can wake the stomach with fresh juice, protein shake or fruit, such as bananas. Serious breakfast is better to wait at least 30 minutes.

People running around in the winter rarely suffer from colds, and do not worry how to lose weight in the spring. But if every attempt to practice in the cold ends with a runny nose or cough, it is better to sign up for the gym and not force the body. And in order to temper immunity for the next cold season, it is recommended to visit the bath, and get acquainted with a contrast shower.

Video: how to run in the winter