Winter running: our tips
Run, run, run, in the end, it does not matter which end each person uses to talk about one of the most practiced sports in the world. The benefits of running are numerous, schedules are not imposed, feasible on your own or with others, a natural stress reliever, and much more. We understand why this sport has become so popular. Whether it's day or night, before or after work, and in all seasons, you can
run anywhere and at your convenience without restrictions. Every moment is suitable for racing. This is what makes this sport so magical. But it is important to be well prepared for each season in order to continue to run safely, especially in the winter.. In this article we offer you a number of important tips for running in the winter safely and comfortably.
Our tips for running in the winter
It may seem strange to some, but he does not stop running because winter is here. We can keep running, and it's even important to do so. Especially since we need constant exercise to stay in shape and maintain a steady rhythm of the sport. Therefore, you must be strong and motivated to keep running even in winter. Follow us and we will help you cope with the cold and laziness for your good.
Of course in the cold, it is important to be well-equipped with the appropriate racing clothing for this environment. Running during the winter has many advantages, it allows our body to gradually strengthen and warm up. But we should not underestimate the importance of several factors in preparing for a workout, such as warming up the muscles. Let's start with our first tips on the correct way to run in the winter.
A good warm-up is very important, not only to prepare your body for exercise, but also to increase your body temperature during the cold winter months. So it is essential that we be more attentive to this aspect of training in order to avoid injuries during the race. Experts recommend at least 10 minutes of intense warm-up to prevent injury.
We advise you not to go out too late, because the days are shorter, and depending on where you live, at 4:30 pm it is already dark. We have to be careful with darkness because it forces us to be more vigilant and to be more careful, because lack of vision can be a factor of injury.
So it is better to go there in the morning or in the afternoon. Anyway, if you go there at night, we advise you to get the right accessories with lights and clothes in bright colors. It is important to distinguish yourself from the people who might get in your way.
Being well hydrated is another very important aspect. Even if the weather is less hot and you feel much less thirsty than in the summer, you need to be more vigilant by hydrating yourself well. Because exercise makes you sweat, even if you tend to sweat less in the winter.
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Run slower, but more efficiently
Running in cooler temperatures means you burn more calories than when it's not cold. This is because the body uses more energy to maintain its temperature. So we can see a decrease in running speed. For example, if you usually travel 5 kilometers in 30 minutes, and when it is cold, you need 45 minutes for the same distance, then you should not worry. It's about your body spending more energy, so your training will always be positive because even if you're slower, you're burning more calories because of the cold.
It is important to take care of your skin in winter. The cold winter temperatures your body may be exposed to tend to dry out our outer armor, which is our skin. While running, it is best to apply creams to your face or any part of the body directly exposed to outside air, lips and hands. To prevent the cold from drying out a lot of these areas. Some experts recommend using Vaseline.
Device: from head to toe
Needless to say, in the winter we have to ditch our tank tops and summer pants. We must adapt our sports wardrobe for winter running. Here's how:
Let's start with the feet: in the case of running and especially on asphalt, running shoes can be the same in summer as in winter. But if you do more trail running, it is important to use appropriate models according to the different types of trails. These models incorporate technologies designed to race in complex areas, such as Gore-Tex fabric that protects against water and moisture. As for the socks, it is advisable to use a pair a little thicker, which prevents the passage of moisture and adheres to the foot like a second skin.
If you are a fan of shorts and see professionals running all year round in shorts, you should be careful not to follow their example and choose the right clothes. During the winter months, it is best to wear long tights or leggings made of thermal fabric, which helps in retaining body heat.
You have to protect yourself with different layers.
The first layer should be a simple technical T-shirt, contact with the skin, which will provide the necessary lightness and airiness. It is usually made of polyester.
The second layer should include a long-sleeved thermal shirt that helps maintain your body temperature.
Finally, the third layer is intended to insulate you from the outside, from the wind, from the rain,… You can choose a windbreaker, or the k method.
The head is the area of the body that experiences the greatest heat loss. Therefore it is advisable to wear a beautiful hat, and it is important that it is not made of wool. In the case of gloves, the same, it is important that they are thin so that they allow your skin to breathe.
In addition, we must not forget about the throat; It is recommended to wear clothing that helps to warm the air we breathe, such as a technical scarf that covers the mouth.
Stretching after exercise
After training, stretching is mandatory. When you're in the middle of winter, you can choose to stretch when you get home. Also, if possible, it is better to choose dynamic stretching rather than static stretching. Instead of holding this position for 10 seconds, we advise you to hold it for only 3 or 4 seconds and be in constant motion, so that the temperature drops gently, not suddenly.
As you have seen, there is no reason to interrupt your training, let alone with the onset of winter. It is important to follow the advice of experts to continue being physically active by avoiding getting sick and missing out on too many training sessions. We hope that our advice on how to run in the winter has been useful to you and remind you that you can follow us on our Facebook page.