12 TIPS FOR WINTER RUNNING

tips for winter running

Running during the winter is a challenge for many. However, all more experienced runners know that a good base for spring is made during the winter. Winter is also an ideal time to start running, so I share with you my top 12 tips for winter running.

Winter is a time of year when very few races are held and during which runners prepare for spring competitions. Some runners train outdoors, some retreat indoors, yet all are trying to build or maintain a racing base to make next year more successful than the previous one.

More experienced runners generally know what awaits them during the winter and are ready for obstacles and dangers. Those less experienced runners should pay special attention to the winter conditions in which they train at this time and set realistic goals in accordance with them.

Winter is a great time to start running

If you want to prepare for the spring racing season or tighten your body for the summer, be active in the winter as well. Considering that the December and January celebrations are over and that you may have gained a few kilos, here is an additional reason for you to put on your training sneakers and go for a run.

12 tips for winter running

To make this part of the year easier, which is dominated by low temperatures and snowfall, I have made a list of the most useful tips for winter running.

Dress according to the weather

This is the most important piece of advice! Whether running on snow will be a pleasure or an agony depends on your ability to optimally train for winter training. The most important thing is layered clothing and constant activity – stay standing still as little as possible.

Dress in layers

Start with a sweat-proof synthetic T-shirt. Avoid cotton because it retains water, so you will be wet and heavy. The outer layer of clothing should be made of permeable material. If it is very cold, put another thicker long-sleeved T-shirt between the outer and inner layer. Don’t overdo it, dress like it’s 11 ° C warmer.

Beware of strong winds

If the wind is strong, it passes through the layers of clothing and eliminates the protective layer of warm air around you. If you can, postpone your workout or run on the treadmills.

Wear gloves and winter sports socks

It has been determined that you lose as much as 30% of your body temperature through your hands and feet. Be sure to wear gloves, the best functional for running, and if you don’t have them, they will be good to knit. When it comes to socks, make sure your sneakers are not too tight.

Put on your hat

It is estimated that you lose 40% of your body temperature over your head. A running cap will help you not only fight hypothermia, but also feel good while running.

Beware of frostbite

On very cold days, check your fingers, ears and nose. If they are cold and numb, stop training immediately and enter a heated area

Put on your glasses

Good running glasses can reduce the glare from the snow. Polarized glasses are best.

Do not stand in wet clothes

If you find yourself in wet clothes due to rain, snow and sweat at low temperatures, you risk hypothermia. Change in a warm place as soon as possible. If you suspect hypothermia, which is characterized by intense tremors, unrelated speech and fatigue – seek help immediately. Start and end your workouts from your home where you can warm up beforehand.

Get well hydrated

A common mistake of both beginners and experienced runners is insufficient hydration during cold weather. Despite the cold weather, when you warm up, you will lose fluid by dating and sweating. Cold air also has a drying effect and increases the risk of dehydration.

Drink water or sports drinks before, during, and after running.

Pay more attention to warming up

The risk of stretching a muscle in cold weather is higher, so it is necessary to warm up well. Postpone more intense workouts for warmer days or run on a treadmill in the gym. You can warm up before training in an apartment or building. Do post-workout stretching in the warmth of your home. Then reward yourself with a warm bath

Be visible for running in the winter

It is best not to run in the dark, but if you have to, wear clothes with reflective elements. You run on well-kept, well-kept running tracks. In the snow, dress in darker equipment so that all traffic participants will notice you.

Use a cream

The wind dries the skin, so apply a protective cream to your hands. Label, and direction to sunbathe.

Tip +

Be sure to let your family know when they are expecting you. Carry a mobile phone and a some money for a taxi in case something awkward happens.

Share with us your winter experience in comments.

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