Why you should run in winter, 3 benefits of winter running, features and health benefits

Winter running is always a challenge. And although sub-zero temperatures make adjustments to the running regime, many athletes consider this time of year to be one of the best. The air is fresh and crystal clear, the paths are clear, and windproof suits are warm and comfortable.

Even if you've never run, don't be afraid to start in winter and don't put anything off, just take the advice of our experts and stay fit in any season. Let's answer the 10 most frequently asked questions about winter jogging.

What weather can you run in in winter?

Starting to run when it's frosty and snowy outside is much easier than you think. All you need is a clear goal, such as running a marathon or increasing your distance to 5 km. This is a good motivation to run in any weather.

• Work out for your health while it's down to −15°C outside.
• Hold off on active jogging at higher temperatures.

Extremely cold temperatures make it difficult for a runner to breathe

How to breathe when running in cold weather

It is often said that at -20°C and below, running training is best transferred to the arena or gym. Since running outside can lead to frostbite in the upper respiratory tract. However, there are certain conditions under which the likelihood of this happening is low.

1. Run in the cold at a pace that allows you to breathe through your nose. If you need to open your mouth slightly while inhaling, you should press your tongue against the roof of your mouth. It is better to exhale through the mouth - this will completely clear the lungs of carbon dioxide.

1. It is better not to perform high-intensity exercise in the cold, as it forces us to breathe frequently and deeply, and this can actually lead to frostbite in the upper respiratory tract. So it’s better to move interval training to the arena.

1. Try not to go into the fourth and fifth pulse zones.

How to avoid getting sick after a winter run?

When running, it is important that your clothes keep you warm and quickly wick moisture away from sweaty skin. Running equipment, similar in properties to skiing equipment, will help with this:

• Windproof insulated jacket with membrane or three-layer SoftShell material. For comfort and freedom of movement, choose a suit with a classic fit, such as the men's Craft Urban Thermal Wind or a similar women's one. Such clothes must have a wind- and moisture-proof membrane; the models have a classic, loose cut that does not restrict movement. If you plan to run in the dark, pay attention to a suit with reflectors. Any cross-country ski warm-up suit will also work.

Craft Urban Thermal Wind microfleece membrane suits are designed for running down to −20 °C

• Windproof tights or insulated pants. Tights are made of elastic material with compression. They reduce stress on the muscles and are therefore ideal for long distances. In severe frost, trousers with a membrane are more comfortable, such as the women's model Nordski (up to −25 °C), children's Nordski Motion, etc.

• Thermal underwear (two layers possible). The basic set consists of a long-sleeved shirt and leggings. 100% polyester styles like the Craft Baselayer quickly wick moisture away from the body and onto the top layer of clothing, keeping skin dry and warm.

Thermal underwear will prevent hypothermia or overheating. A variety of designs will allow you to choose a set that is also suitable for everyday wear.

• A hat or ear band. Down to −5 °C you can run in a thin, close-fitting hat with an anatomical fit. For colder weather, models with a fleece lining and a windproof membrane are suitable.

How warm your clothes should be depends on personal preference, body weight, pace and duration of running (sometimes even the wind!), but you should follow the following rule: if the temperature is −10, dress as if it were 0 °C outside.

• For short distances, low speed or body weight, add 10–15 °C.
• For longer workouts or larger body weights, add 20°C.

Immediately after your run, change into dry clothes. It is also useful to take a shower and drink hot tea or coffee.

When running in the dark, wear reflective clothing or a headlamp

Choice of clothes

When you run, your body heats up, which means your body will be about 10 degrees warmer than room temperature. Therefore, if it is around +5 C outside, when running you will feel it is around +15 C. Therefore, before going outside, it is important to check the weather data to choose the equipment you are going to wear. Try to go for a run during sunny hours, at least on the coldest days.

Instead of dressing in layers of thick fabric, choose many layers of thin fabric. If you wear thick clothes, the weight and lack of sweating will make running uncomfortable.

Avoid cotton clothing because it is not warm and also retains sweat. The fabric must be waterproof and breathable at the same time.

How long to run and how often?

• Duration of jogging in the cold is up to 30 minutes. It all depends on the goal and level of preparation. If you haven't run before, start with interval running in small steps (alternate fast and slow pace every 5 minutes). If you weigh 100 kg or more, start with brisk walking.
• Jogging frequency. At least every day. If you're losing motivation, recruit a friend or join a group of local runners (social media can help). Jogging is also a great reason to meet with friends.

Don't let the cold stop you

When can cold stop a run? You can usually say that you are going for a run in the cold when the temperature is below -10C. Just when you most want to sit at home on the couch, covered with a blanket.

You should go for a run, even if it's cold. You can't let this become an excuse for your laziness. Even if you don't like the cold, run at least one or two days a week.

The main thing in running is that you don't stop, whether it's cold or hot. Consistency and regular exercise are the key to good health.

How to protect your eyes from the sun?

Sunglasses with polarized polycarbonate lenses with a UV filter will help protect against harmful ultraviolet rays. Due to their multi-layer nature, they do not distort the image and do not damage vision.

There are models on sale for runners, as well as skiers and cyclists. When choosing, consider the lens category:

• 3rd category – for bright sun, transmits no more than 18% of light. (Goggle Sport).
• Category 2 – for medium illumination, up to 43% light (Goggle Pevro).
• 1st category – for partly cloudy weather, up to 80% light.

When running with headphones, remember to be safe. You risk not hearing a car or cyclist overtaking

Extraordinary precautions

You should choose shoes that have good traction, provide stability and support to prevent slips and falls. Wear several layers of clothing and socks, ideally waterproof. This way, water will not accumulate and you will be able to maintain body heat.

Remember to moisturize and protect your skin with sunscreen if it snows. Remember that the sun's rays reflect off it and can burn your skin. Even if it's not at night, wear reflective clothing so you can always be seen.

If it is too cold (below -15 C), there is rain or heavy snow, do not run. It's one thing to run in temperatures below -10 C, but another to ignore a storm warning

Alain=»centr

Where and when to run? Where is the best place to warm up?

Morning or evening – it doesn’t matter for running efficiency. When choosing, focus on the air temperature that is comfortable for you and the time that suits your schedule.

Warm up in a warm place (5-10 minutes). If you don't have an exercise bike or treadmill at home, jump rope or run in place for a couple of minutes. The main thing is to immediately go for a run after warming up, without a rest break.

If you have any questions about running at different times of the year, ask our consultants online or by phone. We will be happy to answer, advise, teach!

Why should you try running in winter?

Hardening

Running in winter strengthens you. Long-term regular physical activity outside helps you get sick less and cope with seasonal infections more easily. If running training began in the warm season and is not interrupted in the fall, the mucous membrane of the respiratory tract gradually adapts to new conditions, to the need to warm the air passing through inhalation. At the same time, the barrier function of the mucosa is preserved, that is, the ability to actively resist infectious agents, preventing them from penetrating and multiplying. By the way, a person running outside has less risk of encountering a dangerous virus than someone running on a treadmill in the gym.

Photo: istockphoto.com

Improved stamina

Adaptation of the cardiovascular system develops with long-term regular training - a long break in training negates all previous efforts. It is clear that not all types of running loads are feasible in winter conditions. For example, in extreme cold, you should avoid very long workouts so as not to get hypothermic and freeze your arms, legs, cheeks, and ears. Also, you should not do serious interval work in the cold - with intense breathing there is a risk of cold burns of the respiratory tract.

Psychological training

This is no less important than exercise for the body. Being able to tune in and go out to train in bad weather is a valuable life skill. It helps a lot in a variety of life situations when you need to escape from external circumstances and focus on the task.

How does body weight affect running speed?

What to do immediately after training outside to avoid getting sick?

Winter running is no worse than running at any other time of the year. This is a wonderful way to bring yourself into peace of mind, throw out emotions, and be alone with yourself. The beauty of the winter forest is incomparable, and running in soft snow, especially when the snow continues, helps to take your mind off everyday problems.

However, in winter you don’t have to run – just go on skis. For example, in Moscow, ski areas with prepared slopes, rental points and the opportunity to learn from scratch are rapidly developing. Or better yet, combine running and skiing - it’s even more interesting, and one helps the other. Alternating between running and skiing allows you to maintain the physical fitness gained over the spring-summer-autumn, harmoniously loading the entire body.

Accessories

A cap

Running in cold weather without a hat, headband or headphones is death to your ears. Even if your eyes start to flood with sweat, your ears will still freeze in the wind. So a good fleece hat (for warmer weather, a fleece headband) should be your faithful friend throughout the winter.

Gloves

Without them it will be hard and cold, because your fingers, like your ears, warm up at the last moment. If gloves don’t keep your hands warm, then mittens are your option. And the last, third, option is mittens, that is, gloves without compartments for fingers. They're great for warmer days and are great for controlling your phone or sports watch.

Sunglasses

In winter, they protect your eyes not only from the bright sun and blinding white snow, but also from the cold wind that makes your eyes water.

Cream

Also, do not forget about a rich nourishing cream that will protect your skin from wind and frost. It is advisable to apply it a few hours before jogging. If you do this almost before starting a workout, the cream may not have time to absorb well and then you will constantly feel a layer of something greasy and unpleasant on your face.

Lengthen your day

Of course, there are just as many hours left in the day. And you need to sleep no less than your individual norm, which means that in order to get up earlier, you will have to go to bed earlier. But in some mysterious way, when you get up early, the day becomes longer and you get more done. Most likely, it’s a matter of perception: when by 10-11 in the morning I’ve already run and managed to redo a lot of work, and there’s still a whole day ahead, then this is motivating. Plus, less time is spent on rocking and slowly waking up.

The feeling of having already completed a useful and pleasant task invigorates and sets the right mood for the whole day. In addition, in the early morning it is easier to find personal time, especially for family people, and there is less chance that a run will not take place due to sudden business, meetings or simply overwhelming fatigue.

I will write separately about how to transform from an owl into a lark. As a former night owl of 15 years, I have a lot to say on this topic.

Take a running tour of the city at night

I already mentioned somewhere that my favorite format for recovery and light jogging is excursion. Night excursions in the early morning are cool, the atmosphere is completely different, it seems like you are in a computer game. Empty Kyiv, almost without people and cars, is a completely different city. It’s especially great to run in the center, where there is lighting and it’s safer.

Together with Vladimir we look at the Park Bridge

Sleeping Hem

Opera theatre

Don't skimp on shoes

Pay special attention to sneakers. They should be with spikes or with the ability to screw in running “crampons” - devices that prevent slipping on icy surfaces.

Andrey:

In warm weather, you can end all expenses on decent running shoes. In winter, everything just begins with shoes. Moreover, models for running in the cold will most likely be more expensive than their summer counterparts. Along with them, you need to purchase moisture-wicking socks.

Which sneakers to choose for fitness, running and crossfit

Recommendations and tips

Once the motivation to run has been found, the equipment is prepared and the skin is protected, all that remains is to decide where is the best place to run. In order not to get under the feet of passers-by and not to disturb passing cars, you need to take into account the following precautions:

• You should run along a well-lit street; a stadium or park, where there are also no crowds of people, is ideal.
• If lights are not provided in the place you choose for running, it is worth purchasing reflective clothing.
• You should always have a flashlight with you to illuminate the road, a phone to stay in touch, and money if, under unforeseen circumstances, you have to get home by taxi or bus.
• If you cannot avoid running on a busy road, you must move against the flow of traffic.
• Self-defense is an important point, especially for women, so you need to have pepper spray with you, which will save you in the event of an attack by dogs or inappropriate individuals.

How to run in winter. Everything you need to know in one video.

Meet the dawn on the run

It’s hard to call me a romantic, but those 20-30 minutes during which darkness turns into light are perceived as a miracle every time. It’s more spectacular, of course, on a clear sunny day, but there’s something about it even on a cloudy day. It’s also interesting to run and watch the city awakening and morning scenes. For example, on Kontraktova, a woman often feeds pigeons in the morning - whole crowds flock and sit in her arms.

Deserted Andreevsky Descent after dawn

Protect yourself from germs

Despite the fact that the usual rules of hygiene are simple and obvious, most people forget about them. To protect yourself from infections, just adopt a few simple habits:

• try not to contact people who are already sick;
• practice good hygiene and wash your hands regularly;
• avoid crowded places, especially during rush hour;
• leave time for rest after training.

Run in winter. And I have five reasons for this

Stay hydrated

Balance of fluid in the body helps strengthen the immune system. Dehydration reduces the production of saliva and nasal mucus, which contain antibacterial enzymes that kill germs. This reduces the body's natural defenses. This is why it is important to consume the required amount of water.

Why won’t you be able to get enough sleep for the year ahead?