Memo for those who are going to run in winter

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Running in the rain, snow and frost in winter is an occupation for the strong in spirit and body. That is why someone moves to sports clubs on treadmills, someone switches to cross-country skiing, and someone stops running altogether and does something else in winter. But some especially tenacious and tenacious defy the weather and continue to run in the street. Especially for such heroes, we have prepared a winter running memo.

Protecting your legs

Socks

Choosing the right socks can save you even if your shoes let you down. You should choose socks so that your foot is comfortable: so that it does not dangle and that it is not cramped. Cotton or synthetic socks that you've been running in all summer won't work. Firstly, they do not warm, and secondly, they are too thin and the leg will dangle in the sneaker. Terry socks are too thick, and the foot may not fit into the shoe or it will be very crowded.

The ideal option is special woolen or thermal socks. Wool warms your feet well and will keep them warm, even if some of the snow gets into the shoes and turns into water. An alternative is synthetic socks. They also cope well with excess moisture, but cotton must be said categorically not.

Shoes

With the right socks and in dry weather, you can leave your summer sneakers on. You can also run in the snow in the same shoes, but only for short workouts. For longer runs in the snow, especially in a forest or park, you should buy a winter sneaker.

It is desirable that they be higher (so that snow does not get inside), with a special non-slip sole (it will not save you from rolled ice tracks, but it will make you more stable) and waterproof (shoes with Gore-Tex coating). In the ice, you will be helped by special running crampons, which are put on sneakers.

clothing

bottom layer

The main rule of winter running equipment is layering. After all, running in winter is always running in two temperature zones. First, while your body is not yet warmed up, you feel the real temperature of the environment, that is, you are cold. But 10 minutes after you start jogging, you may get hot. Therefore, with winter equipment, it is better to adhere to the principle of layering, so that you have something to take off if it gets very hot, and at the same time not catch a cold.

Usually, thermal underwear with long sleeves made of special fabrics that do not release heat, allow the body to breathe, and at the same time remove excess moisture, that is, your sweat, is worn down. Some people wear cotton T-shirts or long-sleeved jerseys (long sleeves), but in this case, you run the risk of catching a cold, as with heavy sweating, knitted clothes get wet and do not dry well. Running in wet clothes in winter is not very comfortable and correct. However, if you are going for a short and not very intense run, you can use this option, provided that the top layer will reliably protect you from the wind and cold.

Upper layer

The top layer of clothing is temperature dependent. For example, it's sunny outside and the thermometer shows –1 ° С. In this case, your choice is a long-sleeved thermal jacket (long sleeve) and a light jacket on top. If it is cooler outside (–10 ° C), a warmer running jacket is a better choice. Some runners do not wear a light jacket on top, but a thin woolen sweater.

Bottom part

There are several options for insulating the bottom. Firstly, it would be nice to buy thermal underwear - this is almost a 100% guarantee that you will always be warm. Thermal underwear can be worn with tights (tight pants) for winter running. They usually also come with a thermo mark. If for some reason you do not want to run in tight pants, you can choose the second option - warm fleece, under which you will wear warm tights or thermal underwear. Since fleece pants come in different thicknesses, there are several options to choose from: for colder and warmer weather. It is advisable that they be with an elastic band or cuffs at the bottom: so cold air does not get inside.

The second option is to put on shorts on tights, you can fleece or from thick cotton.

Accessories

A cap

Running in cold weather without a hat, headband, or headphones is death to the ears. Even if the eyes begin to flood with sweat, the ears will still freeze in the wind. So a good fleece hat (for warmer weather - a fleece band) should become your faithful friend for the entire winter.

Gloves

It will be hard and cold without them, because your fingers, like your ears, get warm at the last moment. If your hands don't get warm with gloves, then mittens are your option. And the last, third, option - mitts, that is, gloves without compartments for fingers. They are great for warmer days, and are convenient to control your phone or sports watch.

Sunglasses

In winter, they protect your eyes not only from the bright sun and dazzling white snow, but also from the cold wind that makes your eyes water.

Cream

Also, do not forget about the oily nourishing cream that will protect your skin from wind and frost. It is advisable to apply it a few hours before running. If you do this almost before starting a workout, the cream may not have time to absorb well and then you will constantly feel a layer of something greasy and unpleasant on your face.

Breath

Cold air causes a burning sensation in the throat. It becomes difficult to breathe, the throat cuts, snot begins to flow from the nose. What to do? In cold weather, it is recommended to inhale simultaneously through the nose and mouth, while the tip of the tongue must be placed against the palate: then the cold air will not enter in a dense stream.

What else is worth remembering

Remember that clear weather can be much warmer during the day than after (or shortly before) sunset, so plan your runs so that they end before dark. If you decide to run in the evening, keep in mind that it will be much cooler than during the day. If your day runs into an evening run, make sure you have extra warm clothing. Also, don't forget about hypothermia and frostbite.

Hypothermia (hypothermia) is a condition of the body in which the body temperature drops below what is required to maintain normal metabolism and functioning. In warm-blooded animals, including humans, body temperature is maintained at an approximately constant level due to biological homeostasis. But when the body is exposed to cold, its internal mechanisms may not be able to make up for heat loss.

Wikipedia

Plan your runs so that they fall during daylight hours, choose clothes for the weather, look very closely at your feet and, if the weather leaves much to be desired, ice or snow is falling outside, transfer your workout to the treadmill! No one will consider you a weakling if you decide to wait out the bad weather and do something more useful and healthy.