Many people put away their running shoes as soon as the temperature drops, finding in the excessive cold outside an obstacle too big not to go out for a run.
accompanied by a little bit of crisp air on the face.
For one thing, running during the cold season can help improve endurance. Tom Holland, exercise physiologist, sports coach and author of The Marathon Method, says "the colder the air, the less stress that exercise puts on the body, and that makes running much easier."
It also strengthens the immune system, helping to ward off seasonal ailments such as colds and sore throats.
Not to mention the psychological benefits.
In conjunction with the shortening of the days and the decrease in sunlight, mood disturbances and feelings of sadness and apathy increase in many people. Practicing sports, also thanks to the release of endorphins, helps to counteract these moods and to better cope with daily fatigue.
Running is one of the best ways to lose weight.
You can decide whether to run on an empty stomach or on a full stomach because both variants have pros and cons.
Breathing methods and understanding how to do it best are also essential to improve running results.
in winter, ensuring that performance is not affected but at the same time without getting sick.
The material of what you wear should be technical, because in addition to being quite comfortable, it regulates sweat and body temperature.
Better to choose tight-fitting garments, in order to reduce the amount of air between the skin and the fabric and to stay warmer.
Also be careful to use the right footwear and not to overdo it, otherwise the risk is to incur a metatarsal stress fracture.
Dress in layers
If the temperature is really cold, wearing more layers is the key to success.
When you start running, you are more susceptible to cold and you tend to feel the low temperatures more.
With the passage of time while running, the body temperature increases and you begin to perceive a greater heat, which prompts you to take off some layers of clothing which, at first, seem not even sufficient to heat adequately. The clothes taken off gradually increase with the length of the run, and go hand in hand with the elimination of some accessories, also used to warm up.
It is very important to have clothes with pockets and zippers, in which to store what you get rid of along the way.
Protect the extremities
The extremities of the body are the first to cool down, so never forget special gloves, winter or thermal socks and a headgear, especially for those who are bald, as over 30% of the heat is lost through the head.
To protect the forehead and ears, specific bands for the runner are also useful, which can also be used to cover the throat.
, which take a few more minutes to get ready for training.
To avoid the risk of injury as much as possible, it is therefore essential to warm up longer than expected, at least 12-15 minutes.
The goal is to increase your heart rate, make your blood pump more through your veins and make your movements more agile and fluid.
Stretching is also a step not to be forgotten and must be done in a warm environment.
Stretching, in its passive variant, can also be very useful in combating cardiovascular diseases.
As soon as you stop running, your body temperature drops quickly and doing it outdoors exposes you to the risk of tearing. In order not to get sick it is equally essential not to stay wet for too long after training and to change as soon as possible.
The Crab Walk is also excellent as a warm-up exercise.
If you opt for running, it is important to do what you can to prevent trauma and injury in running.
Pay attention to your breathing
An element not to be underestimated is the cold air that hits the chest and lungs.
Over time, the body tends to get used to it slightly, but the first seasonal runs in the cold, if carried out carelessly, risk leaving a cough and sore throat as a gift.
Breathing cold air with difficulty, in fact, can have this effect on the respiratory system so, even if the temptation is sometimes strong, it is better not to open the zipper too much at chest height when you start to sweat and feel the cold less.
Even walking 11 minutes a day could have good health benefits.
, you just need to feel motivated and with the right spirit, and equip yourself with the most suitable equipment. With shorter daytime hours, it is normal to be tempted to stay at home, rather than go out to play sports, but convincing yourself to do so improves psycho-physical well-being in all its facets.
At least the first few times, it is better to run before the sun sets, to avoid running into land covered with thin but often invisible layers of ice.
Running every day can have many benefits.
