Winter running tips
The running is a sport that allows people to keep their bodies healthy and fit all the time, enjoying the different landscapes that nature has to offer. During the winter, many runners stop going out running for fear of constant weather changes and the cold they may experience, however, there is currently a winter running equipment protecting the body from low temperatures and even water.
Winter presents runners with a number of challenges that in many cases are seen as new challenges, making the sport more intense and interesting. With the right safety measures and the right clothing you can run in winter. We assure you.
All you need to do to run during the winter is to take into account a series of tips that will allow you to go out without complications.
Prepare to leave
Before going out for a winter run, you should prepare your route well, selecting the route before leaving home and considering the best options according to the distance and the different routes.
How to dress
Clothing is one of the most important aspects to take into account before running in winter and it is important to wear winter clothing that is designed to withstand the low temperatures, water and, above all, we must look for a certain level of comfort to carry out the activity.
It is not advisable to wear clothes made of cotton and fabrics that retain perspiration; for winter outings it is better to use polyester. Dress in several layersstarting with breathable underwear followed by garments that protect the body from the cold, water and keep you warm at all times. We recommend that you read this article on the three-layer system.
Among the items are face protectors (neck muffs) and waterproof jackets. Leg warmers and sleeves are recommended as they protect the body from cold temperatures and in the case of leg warmers, they help to avoid muscle tears and poor blood circulation. On rainy days, plastic visors can be used to protect the face from water.
Footwear: A fundamental aspect in the world of running, without the right footwear you can't get anywhere in the cold winter. Internationally recognised brands such as Spiuk, Giro, NorthWave, etc., offer many alternatives to runners for the winter, offering durable and comfortable footwear, as well as water and low temperature resistant, ideal for keeping your feet dry and safe when running in winter.
When jogging
Before starting a route, a proper warm-up should be carried out to prepare the body for the activity and to increase body temperature and muscle heat. Warm-up exercises ensure greater flexibility and better coordination of movements for runners.This allows the muscles to work in harmony from the start of the race. If the temperature is very low, it is advisable to do the warm-up exercises indoors, where the low temperatures do not affect the body heat, but which are not hot so as not to suffer from the change in temperature when you go outside.
It is not only the heat that dehydrates, the cold can dry out the throat and accelerate the dehydration of the body and it is therefore essential to carry energy drinks or water during the race, which should be drunk in small quantities along the route to avoid dehydration.
Eating nuts and energy bars is recommended during the race as the carbohydrates and sugars will be consumed quickly by the muscle and brain cells in order to combat the cold and give energy to the body.
It is advisable to maintain a healthy diet that favours the production of caloric energy on a regular basis.
Additional security features
One element of safety when running in winter is the clothing in bright and reflective colours that can be seen from far away, as fog and darkness can cause visibility problems. This can be vital if you are running in urban or semi-urban environments. Outdoors, no runner is exempt from accidents and it is important to inform a family member or friend of your departure, as well as the route to follow. It is important to carry your identification documents protected with airtight bags and your mobile phone with a fully charged battery, so that in the event of an accident, you will be able to call the emergency services.
If possible, going for a run in company of other people, especially in lonely places and on long journeys, so that you can count on a helping hand in case of trouble.
When running in traffic areas, the following should be taken into account pollution levels and not to go running if the authorities warn of high levels of pollution (which unfortunately is increasingly the case), in these places it is more favourable to run in the early mornings than in the afternoons when traffic increases.
After running in winter it is advisable to do stretching and muscle strengthening exercises. to slow down the rate at which the body temperature drops as it can be dangerous for the body if it drops too fast. These stretching exercises will help thermal equilibrium by preventing hypothermia from occurring as the body temperature drops rapidly.
If the right measures are taken before winter running, safe running can be ensured. The most important thing is the footwear, which should be specially designed for winter running, with a sturdy sole and a design that is resistant to water and low temperatures.
READ ALSO:
