The excellent physical shape needs to be kept irrespective of season. If you got used to run in the fresh air, with approach of winter you shouldn't change the habitual order. The frost can only introduce some amendments, it is necessary to take care of clothes and not to forget about the correct breath.
In the winter runners can be disturbed by the slippery surface and subzero temperature on the street. But all this won't hinder if before beginning to run in the winter on the street, to acquire several rules of the choice of equipment and time of jog. Their observance will help to avoid injuries, overcooling and will make winter trainings more comfortable.
Leg guard in the winter
Protection of legs for jogs is the priority in the winter. Therefore the first instruction – the right choice of socks. Even if brought footwear, but standing qualitative socks, it can save you. It is necessary to choose such socks that to the leg it was comfortable, not closely and not excessively freely.
Cotton or synthetic couple in which you ran in the summer in the frost won't approach. It, of course, doesn't warm, besides such socks too thin and foot will dangle in the sneaker. Terry models of socks too thick, the leg, on the contrary, can not get into footwear or to it will be very close, and then it will freeze.
Optimum for jogs to buy special woolen couple or thermosocks in the winter. Wool well warms and will keep legs in the warm even if a little snow will get to footwear and will thaw. Spare more budgetary option is to buy synthetic socks. They not bad cope with excess moisture. And it is necessary to refuse flatly cotton couple.
Correct run footwear in the winter
In dry weather in the winter with the correct socks it is possible to put on even summer sneakers. However in such footwear it is possible to run on snow only at short trainings. For long jogs in the winter, especially if they are planned in the forest or the park, it is necessary to get winter option of sneakers.
Usually such models release higher to avoid snow hit inside. Check that footwear was equipped with the special nonskid sole. It won't save from the rolled ice tracks, but will help to be steadier at run.
One more desirable quality for winter running footwear – water tightness. For example, it footwear with Gore-Tex covering has. If on the street continuous ice, special running crampons come to the rescue. Put on them sneakers before the exit from the house, it will allow not to be traumatized and is relative to work with comfort in the fresh air.
Clothes sublayer
The second instruction of winter equipment for run – multiple layers in clothes. The fact is that run is always the training in two temperature zones in the winter. In the beginning races until muscles aren't warmed yet, the body feels actual ambient temperature, that is is cold to it. However in 10-15 minutes from the beginning of jog becomes hot. Observance in winter equipment of the principle of multiple layers will allow you to take off quickly the outerwear when it becomes very hot, and as a result not to catch a cold.
Down it is desirable to put on the special layered clothing with long sleeves from the fabrics which are doing not pass heat. They allow skin to breathe and take away excess moisture.
If you have mostly short and high-intensity jogs in the winter, can use knitted jackets with long sleeves or cotton shirts. At strong sweating such clothes become wet and badly dry. So this option will approach provided that the top layer will reliably defend you in wind and cold, and the training will be short. Otherwise the risk is high to catch a cold.
Top layer of clothes
The top layer of clothes depends on concrete temperature on the street. If it is solar also temperature – 1 wasps, the optimum choice – the thermojacket with long sleeves and the light sports jacket from above. If the frost is lower – 10 wasps, it is necessary to put on warmer running jacket. At the temperature around zero quite often runners put on from above the thin woolen jersey.
To be warmed in the lower body, it is desirable to buy the layered clothing. It is possible to put on the special fitting trousers for winter run with the mark it "thermo".
If you don't like to run in the fitting trousers, it is possible to choose model for winter from fleece, under such trousers put on warm tights or thermounderpants. It is desirable that fleece trousers were with the elastic band or cuffs below that cold air didn't get inside.
Jogs accessories in the winter
In cold weather it is impossible to run without cap, the head bandage or, as a last resort, the warmed earphones. For all winter period the good fleece cap or the fleece bandage will approach.
Also in the frost gloves are necessary. Without them it will be cold because fingers, as well as ears, are warmed at the last minute. You can choose if desired mittens or mitts – gloves without offices for fingers.
Sunglasses will defend eyes not only in the blinding sun and snow in the winter, but also in cold wind which forces eyes to water.
You shouldn't forget about fat nutritious cream, it should be applied on open sites of skin several hours prior to jog. It will allow to defend your skin in the frost and wind.
What it is necessary to remember for comfortable run in the winter
In cold weather at jog it is necessary to take the breath at the same time through the mouth and the nose, at the same time the tip of language needs to be put to the sky. In this case cold air will enter not the dense stream and won't cool lungs.
Plan jogs in the winter so that they came to an end before twilight. If long day jog at you can pass into evening, take additional warm clothes in order to avoid the hypothermia and frostbites. As practice shows, both it is most often observed at runners in the winter in evening and night time of day.
Therefore it is extremely desirable that your running trainings on fresh frosty air fell on daylight. The clothes and footwear which are correctly picked up for weather will allow you not to catch a cold and hold the qualitative training, will promote hardening and strengthening of the organism.
And of course, on jog during the winter period himself needs to watch the step attentively. If under legs continuous ice or the wall goes dense snow, the risk of the trauma increases many times, and the pleasure from the training vanishes. In that case it makes sense to transfer the occupations to the racetrack.