How to run on the street in winter: detailed instructions

Winter runs help to stay in shape, and are a great option to get rid of extra pounds accumulated while sitting at a computer or lying on the couch. Thanks to training in the fresh frosty air, immunity is tempered, and the body's stamina is increased.

Comfortable conditions

Morning or evening jogging is best done in the park, or near high-rise buildings. Trees and tall houses will protect against strong gusts of wind. It is recommended to avoid places with busy car traffic, because there is no health benefit from air saturated with exhaust gases.

Temperature mode

In order not to experience immunity for strength, it is advised not to exercise outdoors at temperatures below -20 degrees. Seasoned people can be practiced at -25, but if the frost is not accompanied by strong gusts of wind, or snowfall. Otherwise, it increases the likelihood of burning the lungs with intense running, and with a slow one, the body will not be able to warm up, and the result of training will be a cold.

Preliminary preparation

A prerequisite is a warm-up. A 5-minute stretch is enough in a warm room, for example, in a porch or elevator. An alternative is to go down the stairs to warm up the muscles, and prepare the lungs for a winter walk.

Recommended Exercises:

• torso rotation;
• stretching;
• swinging legs;
• rotational movements of the lower extremities to develop joints in the knees, lower leg and hips.

Winter jogging outfit

Particular attention should be paid to clothing so that the body does not freeze, but also does not overheat during exercise. Do not wear thick woolen sweaters and sweaters, down jackets and parkas. Winter options for sneakers lined with fur are just a waste of money.

First layer: warm underwear, preferably made from natural materials that will absorb sweat. Girls should not wear thongs or bottoms made of thin “cold” fabrics, like silk. It is necessary to protect the pelvic organs from freezing. It is recommended to stock up on a pair of thermal underwear, which is ideal for winter jogging.

Second layer: a shirt, preferably cotton, which absorbs sweat, and will not allow to freeze during training. Men can not do without underpants, and women - without warm tights.

Third layer: Turtleneck with a high collar, so that the neck was closed from the wind and freezing temperatures. Bottom - leggings or windproof trousers designed for running. If the temperature is in the range of 5 to 12 degrees Celsius, and there is no snow or wind, just throw a thick sweatshirt or sweater over it.

In severe weather conditions, a windbreaker with a hood and a high neck will be appropriate.

Things to remember:

1. Necessarily a hat or a wide bandage made of synthetic materials. Woolen accessories do not absorb moisture well, so when you run, your head sweats, and a person can easily catch a cold. Synthetic single-layer options are suitable for relatively warm weather, and two-layer in case of frost. Fleece varieties have proven themselves well.
2. Scarf, not necessarily woolen or thick. It will come in handy during strong winds, and will not allow snow to fall beyond the collar.
3. Gloves to prevent fingers from getting cold when going outside. When the body warms up, it becomes hot for the hands, and you can remove this accessory, or change it to a finer variety.

Special attention deserves shoes.It is the sneakers that are responsible for the convenience and safety of running in the winter. They recommend taking a pair without mesh inserts through which moisture can leak.

The sole should be tight, preferably with deep grooved protectors that will cling to the asphalt. They will protect against slipping on a treadmill covered with a layer of snow or thin ice.

You can not save on sneakers, and choose varieties from the cheapest material that hardens in the cold. Shoes should be a size, or even two, larger. Feet warmer if there is an air gap inside. If the sneakers fit snugly on the feet, they cool off quickly and the fingers suffer first.

Important: It is recommended to wear two pairs of socks. The first, which is closer to the body, will absorb sweat, and the second will warm your legs.

Proper breathing when running in winter

Inhale cold air exclusively with your nose, then it will be warmed up before it enters the lungs. If you take oxygen by mouth, the risk of bronchitis, or pneumonia, is increased. To open lips it is possible only for an exhalation.

Not enough oxygen? Time to slow down. In winter, jogging should be comfortable, no need to set records, or squeeze the last strength out of the body.

Important: When the temperature drops below -15, it is recommended to cover the nose and mouth with a scarf. It will become harder to breathe, but the likelihood of catching a cold, or catch a runny nose, will decrease.

Skin care

Covering most of the body with clothes, the athlete leaves the face and lips outside. The skin must be protected from chapping and low temperatures, applying a nourishing cream, and using hygienic lipstick. Cosmetics, contrary to popular belief, are useful for both women and men.

To drink or not to drink

Before leaving the house, you can take a few sips of warm water. During the run you need to refrain from drinking. The body is heated from the inside, and if you take a portion of cold liquid, the body will not cope, and it will end in a cold.

Without stops

After jogging, you can’t stop in the middle of a street or park to warm up a little. You need to go back home by jogging to constantly maintain the temperature. If you take at least a 2-minute break, clothing soaked in sweat will begin to cool, and after it the whole body.

After completing the run, you must immediately after returning to the apartment change your street suit with a dry T-shirt and trousers, pack your legs in woolen socks.

What time is better to run

Choosing the time for a winter run is necessary depending on individual characteristics. Morning workouts help you wake up, get rid of a bad mood, and recharge your batteries. During evening classes, you can relieve accumulated fatigue, warm up after a long sitting at a working computer, saturate the body with oxygen.

They recommend choosing illuminated places where people walk from time to time. In winter, there is a high probability of falling, having received a serious injury, and it is good if there is a stranger nearby who can cause help.

A few words about gadgets

Finishing touches

Returning from the street, and changing clothes, it is worth brewing a cup of warm tea, and a light snack. You can wake the stomach with freshly squeezed juice, a protein shake, or fruit, such as bananas. Serious breakfast is better to postpone at least 30 minutes.

People running in winter are less likely to have a cold, and do not worry about how to lose weight by spring. But if every attempt to practice in the cold ends with a runny nose or cough, it is better to sign up for a gym and not force the body. And in order to harden immunity to the next cold season, it is recommended to visit the bathhouse and get acquainted with a contrast shower.

Video: how to run in winter