How to prepare for running in winter so as not to freeze and overheat? To prevent this from happening, take our advice.
How to dress for a run
Running fans experience temperatures 5 ° C-10 ° C higher than other people on the street ... Runners' outfit should depend on how many degrees you see on the thermometer outside the window at the moment. And you need to adjust clothes in accordance with these data.
1. Morning frost, the temperature rises after sunrise. And if in the evening - then the reverse transition.
Here, too, layering will save, when additional layers can be put on or off. The base always remains the basic thermal underwear for active sports: the Climate Control or Classic series.
2. Temperature from + 5 ° C, windy and humid.
First layer - thermal underwear, the second layer can be skipped, immediately put on a windbreaker. A hat is a must.
3. From + 5⁰C to + 10⁰C, no rain.
It's already warm, but not yet hot. Long pants can be replaced with 3/4 leggings from the Soft series, which cover the knees. Put on a T-shirt with short or long sleeves with thermoregulation properties. For example, a T-shirt with short sleeves from the Soft series.
And, of course, don't forget about socks! You should not use simple cotton socks - they do not wick moisture away well from the feet and, when wet, contribute to scuffs and other troubles. Instead, choose socks from the special series for active sports - with anatomical design, increased heat regulation and perfect moisture management.
In the gym.
Running in winter is not such a terrible thing, you just need to choose the right equipment and not feel like a cabbage in it!
You need to dress in 3 - 4 layers:
1 (base) layer - a T-shirt made of high-tech material that will wick sweat from the surface of the body and keep it dry. Whether it's a T-shirt from Asics, Nike, Mizuno, Adidas or any other brand, it doesn't really matter, because their technologies are very similar to each other. If the temperature approaches -15 or more, then the T-shirt can be replaced with thermal underwear.
2 (heat-insulating) layer. The task of this layer is to retain the heat that our body generates during running. A jacket made of fleece or any other technological material is suitable here.
Alternatively, consider the Nike Therma
3 (protective) layer. This layer should protect us from the vicissitudes of poetry: wind, rain, snow, meteor shower; and drain sweat / condensation outside. Jackets are perfect here (attention to jackets, not windbreakers, because the windbreaker simply protects from wind / water, but there is no insulation in it) with membranes (gore-tex, softshell, etc.) + additional insulation. What is a membrane? The membrane is a high-tech material that does not allow wind / water to pass through and removes sweat / condensation.
Craft Storm is an option
And what about the pants? With the pants, the situation is simpler.
Under the bottom we put on pants, which already have a familiar membrane and insulation in the form of fleece, etc.
Alternatively, consider Craft Storm tights
If the temperature tends to -15 and below, then we put on thermal underwear.
And what to wear on the head and neck?
On the head we put on a warm hat with a membrane so as not to chill our gray matter. As an option, consider Asics Winter Beanie
Nike Wildhorse 3 gtx
I would also like to note that they are absolutely not suitable for jogging in winter: grandma's sheepskin coat, your old down jacket, bolon pants and winter boots with fur, grandfather's old scarf! restrict movement and be saturated with moisture in the first 20 minutes of jogging!
Pay special attention to stretching, since before any physical activity, and especially before a winter run, the ligaments and muscles must be well warmed up and stretched, otherwise you are at times you increase the likelihood of injury.
If you run to keep fit, you can stop bothering and start exercising in the gym or pool.
Even not all runners run all year round, they cut back on their runs and switch to other cyclic sports (skiing, stationary bike, swimming) or do most of the work in the arena.
Thanks for reading, I hope this information helps you run in winter and not get sick!
Proper equipment is important to run in winter and not get sick.
The most important element is the hat. About 30% of the heat comes out through the head, and heat must be kept in frosty conditions. For the same reason, you should not neglect gloves.
As for clothes, there should be several (3-4) layers.
The first is a T-shirt, tightly fitting to the body made of synthetic materials. The synthetic ones from the special running series (Nike dry fit, adidas climacool and similar from other brands) work best. They remove moisture from the body, so it does not get cold.
The second layer is a looser long sleeve, which will create an air gap under itself and keep warm.
The third layer (optionally, for absolutely cold times) - a warm vest - to help a long sleeve in the chest area.
The fourth layer is a windbreaker. Saves from the wind (sorry for the pun) and bad weather.
As for the lower part of the outfit, there should be tight tights (leggings), now they sell warmed ones. It's still nice to wear shorts on top.
Sneakers are also desirable to change with the season - light summer sneakers with mesh and membranes that allow air to pass through will not fit at all, they will be cold. In addition, they can let in rainfall and slush from the road.
In addition to equipment, warm-up is also important - if possible, very active and in a warm room.
You can also drink hot tea before jogging. Then it will be warmer.
I haven't forgotten anything.