Training

Running in the winter. Advices

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Running in the winter is a real challenge. When the dark falls quickly, wet snow outside or cold tears in your ears, cold air makes it difficult to breathe, going to work requires self-denial. It is true. Especially beginner runners, novices who have not yet felt the wind in their hair, can look for more drawbacks in the winter run than pluses. However, it is enough to break a few times to feel the kind of training that gives energy and simply joy.

Running in snow is the best

Winter run is as effective and healthy as running in the warmer season of the year. After about 30-45 minutes of activity in the body endorphins begin to secrete, that is, happiness hormones, regardless of whether it is warm or cold outside. It is important that we move. Circulation is improved, lung capacity increases, condition increases, and fat is burned, which is easily deposited in winter. We are stronger, happier, happy that we managed. And what a pleasure after swimming from the workout to immerse in a bathtub with warm water.

Exquisite runners do not need to be convinced to train in the winter. We’re making the foundation for spring runs, especially marathons and half marathons. We give up speed training in favor of long runs, so-called volume, we change the body to build strength. Anyway, in the winter, making tempts is not very important for our form. Running should be done slowly and without shortness of breath, so that you can talk freely.

Winter run series

Try to run in snow-clearing places or on beaten snow, avoiding slippery surfaces. When it is slippery, we run on the bent knees to lower the center of gravity, to be closer to the ground, i.e. to feel more stable. This, however, causes overloading of the so-called goose foot, or place on the medial side of the knee. In addition, on a slippery surface it is easy to fall down with an ankle sprain or a serious fracture.

We do not recommend jogging in the snow. Winter running gear in snowy terrain, we have to raise our knees high to release our legs. This can cause very large joint overloads, knee sprains and muscle damage. If you want to train your running strength in this way, you should run very slowly and carefully, in shoes with strong tread or studs. A definitely better version of the winter strength training are free runs on small snow-clear hills. It is very important also to wear special winter running clothes.

Winter does not slow down from the obligatory warm-up before the basic training. However, let’s give up static stretching just before the run, but let’s move briskly for 10 minutes: jumps, heels, darts, torso curves, hip and shoulder circulation, vigorous bites to warm up muscles and joints. Only then we can start the proper training finished with cooling the body, so-called cool down, which is a transition from the run to a quick march.

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