When winter comes, the heat drops out and darkens early, so linking your running shoes may be the last thing you think about doing. Here are all encouraging ways:
Do not make the winter atmosphere prevent you from physical activity and keep you fit. Try the following tips to help you stay safe and motivated when you’re running in cold weather:
Wear cold clothes
According to Jackie Newton, a stamina trainer and former international marathon runner and e-editor of Ranbrittan: “The most important thing is to dress wisely by wearing several layers.”
The base layer can be lightweight, ideally made of synthetic running fabric. “Cotton sweats so it stays wet,” says Jackie. “The industrial dress will keep the sweat out, to keep you dry, it’s not expensive – you can buy one for less than £ 15.”
The second layer will depend on the atmosphere. It can be light wool or waterproof coat, if it is windy or rainy. If you feel too hot, you can take it off and tie it around your waist.
Tights or running pants under pants or some track suit will keep your legs warm. Wearing a pair of gloves, a hat and a woolly headband is a good idea in cold weather to prevent heat from leaking from your head and hands.
“It’s important to wear clothes that aren’t too heavy,” says Jackie. “If your clothes weigh on you, running will be difficult. You will be cut off quickly, and this is really a hindrance for a novice. ”
Stay safe – be visible
When you go for a run before or after work in the winter, you are likely to run in the dark.
When you run after dark, it’s good to be visible to others, especially motorcyclists. Your clothes must be reflective, bright or light, such as bright white or yellow. Do not wear dark clothing as drivers may not be able to see you.
Most running apparel brands make clothes that feature reflective strips.
You can also wear a fluorescent bra over running clothes, which is excellent for running after darkness. “You can buy one for less than £ 10,” says Jackie. “I keep my hang on the handrail by the front door to remember wearing it when I go out.”
Stick to well-lit places and avoid running anywhere you don’t feel completely safe.
If the weather is very bad and the pavement is covered with ice, it is better not to run outside at all. “Even the best runners don’t run outside if the weather is very bad,” says Jackie. If you have access to the gym, you can run on a treadmill or do another activity, such as a swim or a bike session. ”
Warm up and calm down
Warming up well is necessary to avoid injury, but it is very important in winter, as your body takes more time to heat up.
Start slowly with some light running or even walking. “He was one of the great athletes I was practicing with. He always started walking,” says Jackie. What’s the wheel? So he was saying ‘
Increase your speed gradually to reach the speed that you will maintain for most running, after approximately ten minutes.
“Don’t stop after warming up,” says Jackie. “If you want to stretch before you start running, you can walk a little or jump up your knees.
To soothe your body, keep running lightly, or walk for five or ten minutes. This will help your body recover after running. But do not stop to stretch out or else it will cool down. Do some stretching exercises instead.
If you have a cold
Colds are common in the winter, but you don’t necessarily have to stop running if you feel well. According to Dr. Keith Hopcroft, a doctor from Basildon in Exis, use your sense of reason and listen to your body.
“If your symptoms are not severe and you generally feel well, then you can run. If you feel you’re not feeling well, you better not go. ”
However, it is important that you do not run if you have a fever. Fever is when your body temperature rises to 38 degrees Celsius (100.4 Fahrenheit) or more, rarely a symptom of a cold. “If you have a fever,” says Hopcroft, “your condition will get worse. In rare cases, running on a fever can lead to a virus that affects the heart, which can be dangerous.
If you have asthma, take extra care when running in the winter, as a cold can trigger symptoms. Doctor Hopcroft recommends using the inhaler before running and taking it with you when you go for a run.
Jacky’s best advice to stay motivated when the weather is cold is to run with someone. “This is the best way to make sure you’re going out because you don’t want to let them down,” she says. You can also join a local running club or group.
One of the best ways to avoid being bored is to diversify your path. Even running the same route in the opposite direction will add variety to running.
Setting a realistic goal and trying to reach it is a good motivator. The 5 km plan coach is perfect for beginners. You can enter yourself in a 5 km race in 12 weeks, for example, or aim for a 20-minute non-stop run.
According to Jackie, the front door is the hardest thing to run in winter. “Once you start, it’s easy. Just think about how much satisfaction you’ll feel when you finish running. ”
Stay healthy when the seasons change
Many find it easier to exercise and eat healthy food in the summer. See how to maintain high stimulation when the weather is cold and gray outside.