Tips on Running in Winter

Running has the advantage of producing on the body opposite effects to those of the cold.Beginner or expert, you will have no problem to withstand low temperatures. Nevertheless, it’s essential to follow our 10 tips to fight against the cold.

1. You Warm Inside

Temperature rises allow to gradually increase the body temperature and muscle heat. These exercises ensure better joint flexibility and promote the coordination of movement. From the first steps, the lower limb muscles work smoothly and easily.

2. You Protect a Multilayer

Leave aside the thick and heavy clothes! rather adopt the three-layer system for true insulation cold. Nowadays, fabrics are thermal techniques for optimal heat management.

  • Layer 1 = breathability (textile warm weather).
  • Layer 2 = Insulation (textile-time charges/cold).
  • Layer 3 = Protection (textile wet and windy weather). And when cold add  the layer 0, clothing second skin.

Why Adopt the Second Skin Garment?

With the cold, the first reflex is often to cover more. A reflex that is not necessarily good because it can affect your comfort! To avoid suffering low temperatures prefer undergarments that wick moisture away and keep you warm.

To gain comfort and retain heat during the winter racing sessions, Layer 0, or underwear “second skin”, is a real innovation for all athletes. It’s a tight T-shirt made of light and soft technical components. Light, comfortable, breathable and insulating, it brings comfort and optimum comfort thanks to its specific clothing, knitted tightly or more airy in the different areas of the body. When you wear, your movements are facilitated, the warmth of your body is retained and you forget very quickly!

3. Wear Dark Clothes

Dark colors absorb the sun’s rays are always present despite the clouds and the cold outside. During your training, wear running attire of dark color always equipped with reflective strips (windproof, sleeveless vest, shoes …). Although the rays are less hot in summer heat output emitted by the fiber clothing is not to neglect especially in cold weather.

4. Cover the Ends of the Body

The parts of the body to protect priority are the head, neck, hands and feet. Indeed, in cold, heat loss can be up to 70% of these “cold spots”. Choose gloves, socks, hat or neck warmer according to their insulating qualities.

5. Wear Appropriate Footwear

The race is important to keep his feet dry, prevent rain and snow from entering, and being very stable in slippery conditions. Trail running shoes, plain or textured soles road with indoor waterproof membrane, are ideal to comfortably and safely run without cooling down. Tip: it is recommended to wear shoes of a higher order size avoid compression will accelerate cooling.

  • Example: Running shoes Kapteren: they bring together several technologies to protect against cold and moisture. This shoe will keep your feet dry thanks to its waterproof and breathable membrane. It consists of a lugged outsole for optimum grip on wet or slippery floors. Innovative concepts ensure stability and good cushioning at the front heel.

6. Stay Hydrated Properly

The cold air breathing accelerates dehydration. Take water with you and drink in small sips during and after the race. If the output is long, provide the solid supply, gel form, glucose or dried fruit. This is ingest small amounts, making digestion difficult during running.

7. Produce Heat

How? While eating! dried fruit, cereal bars or energy gels are take-out food in the race. Their carbohydrates or sugars are quickly used by muscle and brain cells to fight the cold and provide energy.

8. Inhale Through the Nose, Out Through the Mouth

If a severe cold and wind, it is best to inspire through the nose and exhale through the mouth to warm the cold air before it arrives in lung bronchioles. Avoid during a sustained effort.

9. Running Against the Wind early in the Race

Running in the wind increases the feeling cold. It is advisable to run against the wind early in the race, and to have it in the back to back. Indeed, the body temperature increases if you are pushed by the wind.

10. Stretch Yourself!

Slow the cooling rate by performing stretches and movements muscle building end of the race. They will promote the thermal equilibrium after stopping exercise, and avoid hypothermia that can be reached quickly in case of cold.

Gallery

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