What you need to know about winter running

• What you need to know about winter running

Winter is not a reason to throw a run on the street. Of course, to force myself to go out in the freezing temperatures - is hard work, but the results are really worth. To some extent running in the winter is more useful than the old. You also tempers the body and significantly increase endurance. The main thing is to come to training with the mind: here's the top 5 tips to help you to run properly and without harm to health.

What you need to know about winter running

Temperature

It is commendable that you have decided to engage in running, even during the cold season. But it is not necessary to go too: at -20, for example, it would be better to stay home. Jogging with such a cold do more harm than benefit. Also, do not just seek to record. We went on a winter run for the first time in his life? 15 minutes will be enough for the eyes. Increase the load gradually, adding to the time of exercise five minutes.

What you need to know about winter running

Equipment

Attentively all should be taken to clothes for winter running. Just go outside so not worth it. Pick up the outfit so that it was warm, but not hot and heavy. The multi-layer clothing to help effectively distribute generated when running energy, and save from overheating and hypothermia. The street was -10? In this case, can not do without thermal underwear.

What you need to know about winter running

The rate and amount of training

Trying to increase the strength and endurance of winter jogging leads to sad results. The body in the cold wears very quickly, you do not need it? Run no more than twice a week. Do not take a high rate, it is unnecessary. Winter workout should make you more healthy, and does not drain.

What you need to know about winter running

Breathing

Proper breathing - the guarantee of health. Beginners is usually difficult to comply with, especially in the winter. Remember, inhale nose, exhale mouth and nothing else. Gasping for air, you run the risk of seriously chill the lungs.

What you need to know about winter running

shoes, caps, gloves,

Long run on snow-covered trails require proper shoes, otherwise it is likely to chill the legs, and simply fall on the ice. Choose a model with a special high-slip soles. Shoes with Gore-Tex coating would be ideal for this. Without the protection of the hands and ears from the cold on the street, too, do nothing: do not skimp on good sports gloves and fleece headband.