Running on is no wrong weather, so we can successfully train even in winter. The running more that it is a sport stress, which causes the human body, generates thermal energy. But remember a few rules: use them to make the running will be a comfortable, pleasant and bring you a lot of satisfaction sports. Wear reflective vest can protect you on road.
1. Take a warm-up at home warming up prepares your body to work harder, can gradually raise the temperature of the body. In carrying out at room temperature, heat up much faster than the muscles of the cold and wind. As a result, from the first steps of the run leg muscles will easily and harmoniously work.
2. Get dressed in layers Forget thick and heavy clothes! Use a system of three layers, in order to effectively insulate from the cold. The materials currently used in sports apparel are technologically advanced and have thermal properties, making it optimally manage the heat. The first layer provides breathability, insulation of the second and the third protects against wind and rain.
3. Remember the good jacket Waterproof and windproof jacket is an obligatory part of running in difficult weather conditions. In autumn and winter, when the outside through a large part of the day is dark, it is, to be additionally equipped with reflective tape. Ideal solution would be to rain jacket Kalinin night, which has as many as 100 cm strong glare. It is available in stores Decathlon.
4. Protect your head not from today it is known that the head of the most heat escapes. Always take with you warm, light and soft cap or band that protect the head and ears from cold, wind and snow.
5. The heat generated by eating dried fruit, cereal bars or energy gels are foods that should take on running training. They contain carbohydrates will be immediately used by the brain and muscle cells to provide energy to the body and to fight the cold.
6. Wear appropriate shoes Rain or snow will be a frequent companion of winter gear. Necessarily should obtain shoes with a tread sole that provides optimum grip on wet, but also a slippery surface, and a waterproof membrane, whereby rates will remain dry.
7. Do not stop to remain motionless in the cold makes the body and muscles very quickly chill it. Run so straight to the point and stop only at home, is where you can safely perform stretching after a workout.
8. Drink enough liquids Breathing cold air accelerates the fluid loss and may lead to dehydration. Always take water with you and drink in small sips during running and after its completion.
9. be visible in the winter rapidly getting dark, so the more you have reflective elements on yourself, the better. A brilliant solution for chilly days is reflective gloves which entire outer side is covered with a phosphorescent material. Kalinin reflective gloves are available in Decathlon.
10. Do not forget about the appropriate breathing while running in a very cold and windy days it is best to breathe through your nose and exhale mouth. Thanks to inhaled cold air is warmed up before it reaches the bronchioles. But remember that you should not breathe in this way when increased effort.
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