- 1. In order not to catch a cold, wear a onion
- 2. Do you run in winter? Invest in a good jacket
- 3. Cold temperatures mean slower running
- 4. The fall-winter warm-up should be longer than the summer one
- 5. Drink more in autumn and winter than in summer
How to run so as not to catch a cold? You should definitely not start your adventure with running in winter, because an unprepared body may quickly fail to obey. Those who started training a few months earlier should only make a few changes to their training to prevent possible illness. Here are 5 tips for running in fall and winter without catching a cold.
It is said that there is no bad weather for running, only inappropriate clothes. In our climate, we can run in almost any weather. Temperatures below -20 degrees are rare. During the winter, you can see more and more runners, which can be comforting.
Take advantage of some tips for he althy and safe running outdoors, even on cold days.
1. In order not to catch a cold, wear a onion
The principle of dressing for jogging is simple and known for a long time - "the onion". On colder days, dress in layers, ranging from a sports sweat-wicking T-shirt, through a light fleece, to a jacket. For this you must have a hat and gloves. It is worth replacing short socks with longer and thicker ones. Up to 30% of heat can escape through the feet and hands, and even 40% through the head. Remember not to overdo it with the thickness of individual layers.
Warming up before running allows us to feel 5 to even 10 degrees more than it is outside. Thermoactive underwear is a good solution for the greatest enthusiasts who run in a few or a dozen degrees of frost. Provides proper thermoregulation, protecting against cold and overheating. It definitely improves the comfort of training.
2. Do you run in winter? Invest in a good jacket
The outer garment protects against wind and rain. A decent jacket will wick away moisture from the body and protect against overheating or winding. Let's choose a jacket that, in addition to good quality material, will have a hood and zippered pockets. Thanks to this, we can take the key to the apartment or handkerchiefs.
3. Cold temperatures mean slower running
The lower the air temperature, the lower the pace we should run. Why? The point is not to sweat so intensely. Remember that we inhale the icy air, which is easy when it comes into contact with a hot bodycatch a cold.
4. The fall-winter warm-up should be longer than the summer one
When the temperature does not pamper your muscles, it is harder to warm up and get your muscles active. In order not to strain them and not risk injury, let's not go crazy with a quick start. Let's start with static stretching exercises, gradually increasing their intensity. The fall / winter warm-up should last a few minutes longer than the summer warm-up.
5. Drink more in autumn and winter than in summer
Regardless of the season, you must remember to bring your drink with you. Cold air dries more, so we may need even more fluids.
Read also: Can you exercise with a cold? Playing sports during a cold
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