Why run even in the cold: the main reasons, tips from trainers

The decrease in air temperature outside the window often forces runners to transfer their workouts to the treadmill at the fitness club. However, outdoor training in winter has special physiological benefits for the body.
The right approach to equipment and load planning allows you to run safely and with pleasure even at subzero temperatures. Following the recommendations of the trainers helps to avoid colds and joint injuries on slippery surfaces.
The physiological benefits of winter running
Running in cold air activates thermoregulation processes and causes the body to spend more calories to maintain body temperature. This contributes to more effective weight loss compared to training in a warm room. Inhaling cool air saturates the blood with oxygen, improving the functioning of the cardiovascular system.
Low temperatures stimulate the production of endorphins, which helps to combat seasonal blues and lack of sunlight. Regular jogging strengthens the immune system, increasing the body's resistance to viral infections. Physical activity outside hardens the respiratory tract, provided proper breathing through the nose.
Winter training has a complex effect on the athlete's body:
- strengthens small muscles-stabilizers of the foot when running on a snow surface;
- increase overall endurance due to the work of the heart in the moderate cold mode;
- improve coordination of movements on slippery and uneven tracks.
Constant adaptation to changing weather conditions makes an athlete stronger and more resilient by the beginning of the spring season. Giving up outdoor training in favor of a stuffy gym robs an athlete of these advantages.
Equipment and clothing selection rules
The main mistake of novice runners in winter is excessive insulation, which leads to overheating and excessive sweating. Soaked clothes cool down quickly in the wind, which causes hypothermia of the body. Coaches recommend using the principle of layering when choosing sports uniforms.
Each layer of clothing performs a strictly defined function, providing a comfortable microclimate. The first layer is put on synthetic thermal underwear, which effectively removes moisture from the body. The second layer retains heat, and the third protects from cold wind and precipitation.
The following set of clothes is suitable for training at temperatures from zero to minus 10 degrees:
- thick moisture-wicking thermal underwear made of polyester or polypropylene;
- medium-density fleece hoodie for heat retention;
- windproof windbreaker jacket with Gore-Tex membrane.
It is equally important to protect your limbs and head by wearing a thick hat, gloves, and high socks to protect your Achilles tendons. Shoes must have an aggressive tread for reliable grip on snow.
Proper technique and safety during training
Before going outside, it is necessary to carry out joint warm-up in a warm room to prepare the ligaments for the load. Cold muscles are more prone to sprains and strains, so you need to start jogging at a slow pace. The step length in winter should be shorter than usual, and the foot should be placed under the center of gravity of the body.
Breathing plays a key role in the prevention of respiratory diseases. It is necessary to inhale mainly through the nose so that the air has time to warm up before entering the lungs. If the running pace is high, you can cover your mouth with a buff or a special sports mask.
You should finish your workout in a warm room, avoiding prolonged exposure to the wind in wet clothes. Immediately after running, it is useful to do a light stretch and drink warm tea to restore water balance. The regularity and gradual increase of loads guarantee the safety of winter training. https://1winind.in/1win-app/