Many prefer to take for winter time a break in trainings under the pretext of improper weather conditions, referring to the fact that they have nothing to run in the winter. And it is absolutely vain, cardioloadings on a frost are much more effective, bring more pleasure, than those during the hot period. It is just necessary to be prepared, pick up correctly equipment with which the frost and cold which does not hold down movements and allows to train with comfort is not terrible.
The mark on the mode of trainings is left by climate in which we live. There are quite severe conditions in the winter not only to run on the street, but also just to move on it. But severe – does not mean impossible, it is necessary to approach only intelligently a question of trainings, it is reasonable to pick up the suit suitable for run in the winter.
Whether you know? The average person has fat stocks in which energy is enough for continuous run within 3 days with a speed of 24 kilometers per hour.
It is necessary to use multiple layers in clothes in the winter, however approach to it has to be dictated by rationality and expediency. Heat which is marked out at loading has to be effectively distributed on all surface of a body, it is impossible to allow overheating or overcooling of its any part.
So, requirements to clothes which are used for trainings, in particular, for run, in the fresh air in the winter:
- The first or basic layer has to be moisture absorbing. During the cardiotraining which run is the metabolism amplifies, all systems of an organism work more intensively, respectively, sweating amplifies. The problem of the lower layer is to remove sweat from a surface of integuments and to distribute it on the following layer of clothes: Objects of a basic layer should not be cotton as this material, absorbing moisture, breaks air circulation process, it provoking overheating.
- The following layer is necessary for deduction of heat generated by an organism. Its task consists in warming of a body and protection against overcooling, it transfers moisture to an external layer.
- The third layer protects from external influence of the atmospheric phenomena, creating the waterproof and not blown barrier. At the same time with its help the surplus of heat released by the center is removed.
Regular trainings by sport will help to improve health, to remove nervous tension and to lose weight.
It is necessary to consider physical capacities of color. For example, light colors, pushing away sunshine, are capable to protect from a heat while the clothes of dark color absorb solar energy, providing the athlete with additional heat.
Whether you know? Through feet, hands, the head and a neck of people about 75% of the thermal energy are able to lose. Without having protected from cold some of the listed parts of a body, you will not be able to run a long time without prejudice to health.
Opening the head on cold, you lose 10% of heat which not so superfluous at winter trainings. A neck and a mouth protection also demand as to inhale frosty air not too pleasantly and it is useful. You should not forget about face skin and protection of eyes.
The first blow of air is the share of the head. Surely it is necessary to wear a knitted hat on a lining from fleece if day not too frosty, it is possible to manage a winter baseball cap for run.
Frosty air, especially in the presence of wind, is capable to injure seriously open face skin and even partially to freeze it. To avoid such troubles, it is necessary to use in frosty days the balaclava or a special face pack developed taking into account features of run in the winter which range is rather widely presented in specialized shops.
Whether you know? The winter extreme ultramarathon is carried out on a frost of 40-50 °C along a polar circle. Its distance can make 190-560 kilometers, it is required to pass it in 6 days.
From winter precipitation, a penetrating wind and also from a bright sun which, being reflected from white snow, is capable to injure a retina of eyes it is desirable to stock up with special glasses which will help eyes to remain with safety and will improve the review, so, safety of the athlete will serve.
The outer layer of training clothes is obliged how to provide external protection against wind, a rain and snow, and to organize removal of surplus of heat if those are available. The best jacket for run in the winter – the windbreaker equipped with a lightning which allows to regulate temperature.
The third layer of protection, that is training outerwear, it is presented:
- jackets;
- down vests;
- the special double sports suits consisting of the trousers and a jacket covered with a windproof and water-repellent membrane;
- windbreakers.
This layer provides protection against the atmospheric phenomena and at the same time does not interfere with release of the thermal energy received owing to loading.
Read also about features of clothes for cyclists.
These clothes can be made of natural materials and of synthetic fibers. Having given preference to the last, it is necessary to be convinced of due quality and compliance to objectives. The modern synthetic materials applied at production of sportswear meet all necessary requirements and adequately perform the functions.
Important! The beginning athletes sin with the fact that they seek to be equipped much more warmly, than it is required, and it provoke overheating which is very undesirable. It is necessary to consider that on jog it is required to put on so as if on the street is 10-15 degrees warmer, than actually. The training will fill shortage of heat.
To come absolutely inadmissibly for jog on frosty air, without having protected from it a hand. The special sports gloves equipped on finger-tips with the material which is not interfering uses of a touchscreen are suitable for winter trainings. They have one more detail of sensitive nature allowing to solve quite widespread problem – the soft inserts intended for wipe of a nose.
The mittens made their soft sheep wool are considered as the best option. While gloves isolate each finger and doom it on having self-warmed, the cast design of mittens allows to keep bigger amount of heat.
If frosts are absent or are not too strong, it is possible to use usual gloves or not to use additional protection for hands.
On average (insulating) layer of clothes there is a need at temperatures below -10 °C. The problem of an insulating layer consists in ensuring air circulation, assignment of heat and moisture from the surface of skin that prevents overcooling. The best material for center clothes – polyester or fleece. Suitable articles of clothing are:
- jacket with a long sleeve;
- running shirt;
- polo-neck;
- sweatshirt;
- olympic sweatshirt.
Whether you know? It is desirable for girls to get special sports baud, not holding down movements, supporting and reliably fixing a breast during the training. The breast at run moves not up-down as could seem, it makes circular motions that makes not really favorable impact on its appearance and a state.
Often a role of an insulating layer is played by a layered clothing. It is made of thin wool and special synthetic fabrics. Besides ease, wool has natural antibacterial properties.
The basic layer (underwear) has to be made of the fibers which are passing, but not absorbing moisture. Suitable materials – synthetics or silk. Cotton underwear is not suitable at all for winter trainings as material absorbs sweat owing to what thermal control is broken.
Legs make bigger amount of heat in comparison with an upper body, they need warming less it. There is usually enough pair of sports pants, but if temperature passes through -10 °C, it is necessary to add to them an additional layer – drawers or a layered clothing.
Actually, trousers for occupations run are two types:
- those that give protection against wind, a rain and cold are suitable to serve as an external layer of clothes;
- the body stockings or leggings adjacent to skin can be a basic layer which takes away excess moisture from skin.
Important! It is desirable to consider time of day in which usually there is a jog. If on the street during the training darkly, the retro-reflectors indicating to drivers a moving object are not superfluous.
Special trousers for run can be in addition supplied with heater on certain sites, it is more other subject to influence of cold air, for example, ahead on hips.
Legs, and mostly a foot, receive the maximum load during run therefore it is extremely important to take care of their convenience, heat and comfort.
Run - the most popular type of physical activities, but it also has contraindications.
It is even possible not to begin trainings in the winter if the sneakers for run answering to necessary parameters are not picked up:
- the elastic sole which is not hardening on a frost;
- accurate corrugated protector with the pronounced drawing;
- the elements intended for coupling with the road;
- internal warming by fur – natural or artificial;
- water-repellent top layer;
- waterproof, at the same time the breathing membrane supplied with the system of depreciation in front and back parts of a sole;
- height covering an ankle joint;
- existence of the special uvula preventing hit of snow in footwear;
- the qualitative lacing provided with long strong laces;
- the size is at 0.5-1 more than necessary;
- easily taking out replaceable insoles.
Of course, branded special footwear corresponds to all conditions, but it is possible to pick up also cheaper anonymous options which will meet the necessary requirements.
Important! For the ice-covered road it is optional to buy special studded sneakers, it is possible to use the laid on thorns which are on sale in sports shops. At selection it is desirable to try on at once on footwear with which they will be used. It is not recommended to run in them on asphalt. After use the laid on thorns need to be wiped dry.
Knitted woolen socks – – it is better to postpone the grandmother's gift for more suitable case. For jog the breathing and moisture-permeable semi-synthetic are necessary and it is desirable seamless socks. For temperature up to -15 °C it is enough to put on one such couple, on lower temperatures it is possible to use two. Height of socks has to be sufficient for protection not only a foot, but also anklebones.
There are thermosocks intended especially for winter jogs. In them the heel and an anklebone are warmed termolayty, elastane and wool in addition, and the ridge relief of a sole improves coupling with an internal part of footwear.
Usual cotton socks, as well as other underwear, are unsuitable for jogs as they quickly propotet and will become wet, and several couples which are put on for heat repeatedly will enhance this undesirable effect.
Sports equipment for winter jogs consists of three layers: basic, internal and protective. It is impossible to neglect protection of hands, legs, the heads, persons, breath from a frost – it can be fraught with discomfort, the spoiled training, a serious disease and a frostbite. Following rules of selection of clothes according to weather conditions, you will be able to enjoy cardiotrainings at all seasons of the year.