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Running in winter is a real challenge. When it gets dark quickly, wet snow is spraying outside, or frost stings in the ears, and the cold air makes breathing difficult, going to training requires persistence. That's true. Especially beginner runners, novices who have not yet felt the wind in their hair, may find winter running more downs than pluses. However, it is enough to break down a few times to feel that such training gives energy and simply joy.

Running in winteris as effective and he althy as running in warmer seasons. After about 30-45 minutes of activity, the body begins to release endorphins - the happiness hormones, regardless of whether it is warm or cold outside. It is important that we move. Circulation improves, lung capacity increases, condition grows, we burn fat, which is so easily deposited in winter. We are stronger, happier, glad that we made it. And what a pleasure it is after returning from training to plunge into a bathtub with warm water …

Running in winter: watch out for ponds

Experienced runners do not need to be persuaded totraining in winter . As Jurek Skarżyński says - the icon of the Polish marathon, winter is the time of "plowing and sowing". We do the foundation for spring runs, especially marathons and half marathons. We give up speed training in favor of long runs, the so-called "Volume", we set the body to build endurance. Anyway, in winter, making tempas does not matter much for our form. Runs should be done slowly and without out of breath so that you can talk freely.

Try to run in snow-covered areas or packed snow, avoiding slippery surfaces. When it is slippery, we run on strongly bent knees to lower the center of gravity, to be "closer to the ground", that is, to feel more stable. This, however, causes overload of the so-called "Goose foot" (the place on the medial side of the knee). In addition, on slippery ground, it is easy to fall, ending with twisting of the ankle joint or a serious fracture.

I also do not recommend running in fine snow. When running in snowy terrain, we have to raise our knees high to free our legs at all. This can cause extreme joint overload, knee twists and muscle damage. If you absolutely want to train your running power in this way, you should run a lotslowly and carefully, in shoes with strong tread or spikes. A much better version ofwinter strength training are slow ascents on small, snow-covered hills.

Running in winter: dynamic warm-up, stretching only at home

Winter does not slow down the obligatory warm-up before the main training. However, let's give up static stretching just before the run, but let's move briskly for 10 minutes - jumps, punches, swings, twists of the torso, circulation of the hips and arms, vigorous bends will warm up the muscles and joints. Only when prepared in this way, we can start the proper training ending with cooling down the body, the so-called cool down, i.e. switching from running to brisk walking. The stretching, which we usually finish training with in the summer, should be postponed. Better to make them at home. In the cold, the muscles cool down quickly, and stretching the "cold" muscles can damage them.

At what temperature is it safe to run in winter?

Well, each of us reacts slightly differently to cold - we have different tolerance to cold, and our thermoregulation works differently, but you can assume that the comfortable temperature for runners is minus 5-10 ⁰C. For some, the limit temperature is even minus 15 degrees. However, inhaling such cold air can not only be unpleasant, but even harmful.

Canadian researchers from the University of Alberta warn that regular sports in winter when temperatures below -15 degrees Celsius can cause irreversible damage to the lungs. In very cold weather, the lungs have trouble heating and humidifying the air, which causes the airways to become too dry and respond with bronchospasms.

A Canadian study involved 16 athletes whose respiratory system was subjected to a laboratory test when inhaling dry air released from a gas cylinder to induce bronchospasm and a five-kilometer run at -15 ⁰C. During the laboratory test, five participants developed bronchospasm. As a result of running in the cold - in seven people.

"The results of these tests are in line with previous studies suggesting that 40-50 percent of winter sports professionals have symptoms of exercise-induced asthma due to exposure to frost. When the lungs experience this type of stress, it does not stimulate them. Their work will deteriorate over time "- comment the authors.

Therefore, it is good to cover your mouth with a buff or a scarf during training in low temperatures, so that the air flowing into your mouth is a little warmed up. And it is best to avoid running in severe frost.

Running in the cold: how to get dressed?

Proper clothing is very important when running in winter. Clothing must be warm, but not sweat-proof. So it is best to put on thermal underwear as the first layer, the so-called breathable that wicks moisture to the outside. A long- or short-sleeved T-shirt and a thin jacket or fleece for this. I would also recommend a technical vest to those who are cold.

Pants-leggings should have special inserts, the so-called stoppers to stop the wind. We should put on long warm socks and shoes that are not too tight to protect our feet from the cold.In low temperatures, uric acid is precipitated in the joints and muscles , which may cause Achilles tendon and joint pain resembling rheumatic pains, and may also lead to inflammation.

In addition, well-chosen, warm clothing retains heat in the muscles, which must be warmed in order to work properly. It is very important to wear a hat or a warm wide headband to protect your ears and sinuses. A lot of heat escapes through the head.

Important

I recommend that all runners, those training in the city and those who run in the field, wear reflective elements, and after dark, some light will also be useful, a small flashlight attached to the sleeve, a headlamp … It is good for long runs take a small drinking bottle, placed close to the body, so that the fluid is constantly heated by our heat. We don't need to drink during normal training. In winter, we sweat much less, the body tends to maintain body temperature, unlike in summer, when thermoregulation causes profuse sweating and heat loss. So we can wait until we come home to get hydrated.

In winter, take care of supplementary training at the pool or gym

Winter training in the fresh air should be enriched with complementary training, for which we do not have time during spring running or direct start preparation. I am thinking of general development exercises.

It is a very important element of building a form, and quite often neglected. Thanks to it, we can improve both strength and flexibility, as well as running technique, which will make us run nicer, more efficiently, without injuries during the season.

Such training should include both exercises to strengthen the back and abdominal muscles, which are responsible for maintaining an erect posture during the run (the so-called core stability), as well as balance exercises (proprioception), strength and improving muscle flexibility. This will greatly improve the functioning of the entire movement apparatus.

Read also: Top 9winter workouts that do not require special skills

This will be useful to you

Instead of running - cross-country skis

Many runners jump on cross-country skiing as soon as the snow falls. It is true that some specialists say that in the case of athletes using advanced training measures, training on cross-country skiing does not give anything, does not translate into effects in cross-country training, but for beginners and intermediate runners it is a really good diversion, and a very pleasant form for everyone. outdoor movement. Similarly, you can diversify your winter workouts by riding a bike in the snow - contrary to appearances, all you need is a warm outfit and the right technique to benefit from this form of exercise.

We can also use exercises in the pool to implement the training assumptions.aqua runningis becoming more and more popular. You can run in the water without any equipment, at a depth not reaching above the chest (ideally to the waist), as well as with special buoyancy belts. Then we run without our feet touching the ground, at a greater depth. The muscles work intensively, we increase the running strength, and the bones are relieved.

For gym enthusiasts, I recommend aerobic training, i.e. aerobic training, on a treadmill. Of course, this is not the same as running in winter scenery, the technique of running is also different. It is important to set the incline of the treadmill to 3-5%. With such a slope, we put less strain on the joints. After leaving the treadmill, it is worth doing circular strength training for all parts of the body, i.e. hands, torso, abdomen and back, legs.

It is important not to sleep through the winter, not to lose it for running and not to lose the form gained last season. Treat yourself to the incredible pleasure of returning to your warm home after training on snow-covered slopes. Feel those endorphins …

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