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Publish date 07.12.2022
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Snow, winter, and cold weather. Most people dream only of warm tea and a fluffy blanket. But not you! You go for a run. Great! After all, even when the weather outside is not ideal you need to have a scheduled workout. Well, unless the conditions are dire.
However, remember, don’t go out unprepared for running in winter. In this article, I will show you how to prepare for running in cold weather. I’ll tell you how to properly prepare for this workout. This way you will have all the necessary things and be able to go on winter running!
In winter, you can expect different conditions. I know that you want to go out jogging and continue to stick to your training plan even in the wintertime.
However, keep in mind that the conditions outside will not always be suitable. Give up running if it is snowing intensely thick outside or raining very hard.
Also, give up running when it is wet outside and the temperature is below freezing. Why? The paths and the road you want to run on may be covered with slippery ice. One careless step and you could end up falling over.
There are special shoe overlays on the market that will even allow you to run on ice. However, if you don’t have them, postpone your workout for another day until the surface is not so slippery.
It’s cold outside, so everyone is starting to heat their homes and apartments. By which more carbon dioxide enters the air and smog are formed. This is especially noticeable in large cities and towns that are located in valleys. You can quickly find the air quality on the Internet – just type in the name of your city or village. This will allow you to check whether the air pollution is exceeded and whether it is safe to exercise.
“Do I need to check the air conditions before running? Why is it so important?”
When you run your breathing speeds up. Therefore, almost 15 times more air enters your lungs than when you normally walk. This is polluted air, which is not healthy, pollutants and other harmful dust get into your lungs. What can this result in?
If air pollution exceeds 200% over standards, then it’s best to postpone training until the next day, when air quality normalizes. If you are very keen on training, then choose those paths where air pollution is lower. You may also be tempted to drive outside the city to train and discover new running routes.
When air pollution standards are not significantly exceeded and range between 100-200% of the norm, that’s when you should take an anti-smog mask with you. It will protect your respiratory tract from inhaling harmful dust. Ideally, the anti-smog mask should adhere to your face, especially in the nasal area.
The winter period is associated with various diseases, all due to lowered immunity. If you want to run in the winter then you need to take care of your immune system. How to do it?
Eat healthily. Supplement your menu with vegetables and fruits to provide vitamins and carbohydrates for energy. Remember to get enough sleep – it can also negatively affect the immune system.
Regularity of training is also important in winter. If you go out jogging regularly, your body will get used to the lower temperature.
Before you embark on winter running remember the most important thing – a warm-up before running. Perform it at home, and not in the cold weather outside. It should last about 10-15 minutes. Choose dynamic exercises.
Have you finished your workout? Do some stretching exercises after running at home. This will prevent huge soreness for the next day.
During the winter season, it is very important to protect parts of the body that are particularly vulnerable to frostbite. The right clothes for winter are the basis if you want to go for a run. Best stick to the rule to dress as if it were 10 degrees warmer outside.
If you put too many layers on, you will start sweating faster. You don’t want that in winter. In addition, you will lose valuable fluids faster and there will be a higher risk of dehydration.
If we’re already talking about layers, I’ll briefly tell you the best way to dress for winter running training.
Is it always necessary to wear 3 layers? No. It all depends on what the weather is like outside. Even if you are chilly when you go out for a run, your body will warm up after a few minutes of running.
If you want to learn more about what clothes and accessories to choose for winter running, check out my article: What to wear for running in winter? – winter running clothes.
When you are going to run in the winter you will need not only the right shoes that are suitable for these weather conditions but also accessories that will make running easier and more fun.
When it comes to winter running tips it is important to know how to take care of your shoes after training. The biggest mistake that many people make is that they put their shoes on the radiator or by the fireplace when they return. Don’t do it. It will only destroy the shoes, as the heat has a bad effect on the structure of the shoe and can become dislodged.
It is best to clean the shoes thoroughly, and then put newspapers or toilet paper inside. Paper absorbs water, and this is why shoes will dry faster.
When choosing clothes for running in the winter, it is worth looking at whether a particular model has reflective elements. If not and you already have the clothes in your home then it is worth getting reflective tapes. You will be able to put them on your sleeves or legs very easily and run safely. You’ll be visible to drivers if you’re running in winter on a route close to main roads.
You can also purchase a headlamp. This will not only make you visible to cars and walkers but also allow you to run safely. You will light your way and in the darkness, you won’t step in a puddle or trip over a branch or stone.
The last method is simply to run on very well-lit trails. Such places are safe for runners because not only can you see exactly where you are running, but there is also a much lower likelihood that someone will attack you.
Choose a treadmill instead of running outside when the weather outside is unfavorable. I’m thinking of heavy rain, snowstorms, strong winds, and very low temperatures. Then it’s a good idea to stay at home and postpone your workout until the next day or go to the gym and train on the treadmill.
Earlier I mentioned not to run if air pollution exceeds the 200% norm. That’s when you go to the gym on a treadmill, or use your equipment at home if you have one.
Choose a treadmill if you want to do a tempo workout. To prepare well for spring training, you need to add in intervals and tempo training during the winter. It’s better not to do them on unstable and slippery ground. Head to the gym and do your training there safely.
There are several ways to do it:
These are all the tips for running in the cold that I have for you. As you can see, there is a bit of it, but no surprise – all because of the low temperatures. When running in the winter, remember first of all to wear the right clothes and shoes. Also, pay attention to the weather and air quality. Nothing will happen if you postpone your workout to the next day if it is snowing or raining outside.
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