Running on slippery surfaces places an increased strain on the ankle and ankle muscles. Therefore, before running for 15 minutes, warm up by jumping with squats and light stretching, and also bring your muscles into working tone by jogging in place. This rule will protect you from “cold” injuries, even if you are running on dry surfaces. Charged with warmth, you will not freeze in light clothes in the first minutes of running.
“In order not to catch a cold, you need to start running right out of the house and run until you enter it. Before running, it is advisable to "plunge" into the cold - go out for 5 seconds, then return to the entrance for 30 seconds. "
Running clothes in winter
The general principle is this: an unheated runner should be cold. In other words, you do not need to put on the clothes of a walking person, otherwise you will sweat intensely and begin to freeze in wet clothes. To resist the temptation to wrap yourself up warmly, warm your running clothes on a radiator before exercising. And warm up with a warm-up, of course.
Most often, winter running clothing consists of three layers: thermal underwear, a fleece jacket, and a light jacket. On the legs - insulated tights, on the head - a light hat, on the hands - thicker gloves. It is better if the outer layer of clothing is waterproof. To protect the respiratory system in the bitter cold, you will need a mask, scarf or buff.
Equipment options, depending on the air temperature:
- from 0 to -5 degrees: summer windbreaker + thermal underwear (top) + warm tights;
- up to -12 degrees: winter windbreaker + thermal underwear + warm tights;
- below -12 degrees: winter windbreaker + fleece sweatshirt + thermal underwear (top) + warm tights + windproof pants (top).
“The main thing is not to get cold on the first kilometers. You need to cover your neck, ears - a hat, a scarf, even if it's not cold. Try to breathe with your nose. I wrapped the scarf like a mask over my nose and mouth, and generally fine. By the way, ordinary sweatpants freeze easily, you need to put on something or wear a winter version. "
Winter running shoes
Running shoes in winter should be warm enough and at the same time lightweight. Trail running shoes are great. They have a flexible and ribbed outsole with good cushioning. Choose models with a top layer covered with a Gore-Tex membrane. Thanks to it, the feet will remain dry, despite the snow and slush.
“… Sometimes I had to run across the snowdrifts just below the knee during training, if I didn't pull the snow out of the shoe, then I ran home with icicles in the ankle area, but even with these icicles I never froze my feet.
In winter, the technique changes a little, the ankle stops working actively when pushing off, otherwise it just slips and that's it, especially if you run in ordinary sneakers without spikes. "
Svetush Ivan, //www.trilife.ru/forum/forum21/topic796/
After a run during the cold season, it is helpful to take a warm shower. Drink water to restore water loss, even if it seemed to you that you did not sweat very much. Food can be taken one hour after training - preferably in the form of freshly squeezed juices from vegetables and citrus fruits. Orange and grapefruit juices are ideal.