1. The main “winter” principle is layering… It is put on directly on the body, it is well permeable to moisture from the skin into the outer layers of clothing, for example, polyester. Cotton is not good! and comfort. The outer layer has two functions:. A suitable option is a nylon and microfiber jacket. Keep in mind – while you are not moving, you must be, if not cold, then not warm, otherwise you will “fry” while jogging.
2. A thin woolen hat is a must-have for winter training… An uncovered head means 50% heat loss outside in the cold. On hands – thin woolen gloves. Bulky mittens are not needed, most likely. In them, you will immediately sweat and begin to undress. And wet hands in the cold are guaranteed pimples and cracks on the skin. Plus after a while it will get cold!
3. On the legs – the same thermal underwear, which wicks away moisture, and trousers, which will protect from snow and wind… There are special models with special windproof inserts on the hips.
4. If you like to run in the dark – in the morning or at night, – make sure that the clothes have reflective elements – to be seen by the drivers of passing cars.
According to statistics, reflective inserts halve the chances of becoming a participant in a road accident.
And if you are running around the city, do not cover your ears with headphones from the player – to hear what is happening around.
4 TIPS FOR THOSE WHO RUN IN WINTER
• Before going out on cold streets, warm up first… A few stretching exercises should be sufficient. Stretching your legs is especially important.
• Start slowly – Let the nasopharynx and lungs get used to the cold air.
• Drink more before, during, and after your workout. – and in subzero temperatures during sports, our body consumes a lot of moisture.
• After returning from a run, take a hot bath or shower… This is not only a banal hygiene requirement, but also a great way to increase the body’s resistance to colds.