With the onset of the first frosts, you don't want to leave training in the fresh air, because you need to stay in shape all year round. To protect yourself from colds and joint disease from hypothermia, you need to dress properly in cold weather.
Requirements for clothing for running in winter
In addition to high-quality execution: a smooth and strong line, the presence of a lining and the integrity of the canvas, sports uniforms for outdoor training must meet a number of standard requirements.
- Possibility of air circulation. Two things indicate the wrong choice of clothes for running in winter - fast heat transfer and the greenhouse effect. In the first situation, a person freezes, in the second, on the contrary, he sweats profusely. In both cases, it is impossible to continue the exercises, because any movement brings noticeable discomfort.
- Loose fit. Olympians, jackets and pants must be true to size. The optimal distance between the body and the fabric is at least 5 centimeters.
- Ease of equipping. Complex uniforms with many fastenings for mountain expeditions are useless. Clothing and accessories should not restrict movement. Pay attention to suits made of modern thin fabrics, which have a perforated layer - they support the optimal level of natural ventilation.
There is an infallible criterion that can check whether you have chosen the right form - at the beginning of the training you will be a little cold, but after 10 minutes you will be completely warmed up.
Running shoes: what they should be
In winter, due to snow and rain, as well as rapid temperature changes, roads become slippery. It is more difficult for an athlete to run on such a surface, as the grip on the surface deteriorates. Therefore, choose sneakers with a sliding, studded or rubberized sole. Experts set a number of standard requirements for shoes, as well as for clothes for jogging in winter:
- Do not train in sneakers that press. The necessary distance between the big toe and the toe of the shoe is 0.5 to 1 centimeter. Thanks to the free space, you will be able to put on warm socks.
- Choose shoes with a fabric frame that protects the arch of the foot. The feet must breathe, so the shoes must have a mesh that allows air to pass through. Leather sneakers are the least suitable for active training.
- Pay attention to the sole. It should not slide and absorb the shock load. Otherwise, the joints will suffer during regular runs.
In addition to choosing the right shoes, you should take care of them properly. Competent handling of running shoes involves the following actions:
- After training, remove the insole and dry it.
- Regularly clean the sneakers inside and out with a damp cloth.
- Remember that leather or leather-like shoes deform in the cold if water drops remain on them, so take care of your sneakers in advance.
Types of sports equipment for winter running
The basic rule when gathering for training in the cold season is the principle of multilayering. This does not mean that the more you wear, the better. Each level of equipment is functional:
- The first layer differs in its hygroscopicity. Its task is to absorb sweat and bring it out to the second level. For these purposes, a thermal underwear made of a mixture of natural and synthetic material is best suited. Do not buy clothes for running in the park in winter made entirely of organic fibers, because a cotton T-shirt, although it "breathes", does not give off moisture at all - it sticks to the body, it is heavier.
- The second layer is a thermo-regulating pad. Warm and soft materials are chosen for it, which maintain the same body temperature without hypothermia and overheating. Knitted or knitted items are the least suitable for these purposes, because wool is also a natural raw material that has a high wettability.
- The third layer protects the runner from rain and wind. This external level includes windbreakers, jackets, Olympic jackets made of canvas.
Each layer implies certain wardrobe items. They can be conditionally divided into three main groups: clothes, shoes and accessories.
Do not neglect the latter, as they have not so much an aesthetic function as a practical benefit.
Sweaters and turtlenecks
Organizing equipment for running in winter must be started in stages. For the main layer, you need to choose soft things that fit. In the Stayer online catalog you will find warm fleece jumpers that are used by athletes even in extreme conditions. The fleece has a porous structure, thanks to which the canvas "breathes", retaining heat.
Choose hoodies with long sleeves and a collar that protects the neck and throat. Pay attention to elongated models that will cover the waist.
Outerwear
To avoid blowing, experienced athletes choose jackets and windbreakers with a membrane. Our company successfully uses this material in the manufacture of light parkas that do not restrict movement, but keep warm even at low temperatures of minus 25 degrees.
Membrane fabric is a porous material that has moisture-repellent, thermoregulating and heat-exchange properties. Specialists use it in the creation of equipment for mountain skiers and extreme athletes.
A quilted vest with natural feather filling can serve as an alternative jacket. It retains heat well and protects the torso from oncoming air currents.
Accessories
These winter gear details are essential. They include an integral attribute for training on the street - a headdress. When running, wind resistance increases, the face and ears suffer. In order not to expose the delicate skin to the wind, runners wear baseball caps with a protective visor. This option is great for autumn runs. In winter, additional insulation is needed - it can be the same caps only with a fleece lining. This type of headdress often has a detachable part that transforms when necessary and covers the back of the head, neck and ears. The design resembles a cap with ears.
The most popular item is the balaclava. This is a fabric cover that completely covers not only the athlete's head and ears, but also most of the face. Only the nose and eyes remain open. But they also try to protect them by purchasing special plastic glasses-masks. They resemble a snowboarding accessory, but a little smaller and lighter.
A traditional headdress is a cap made of wool or knitwear, insulated with a fleece lining.
Another important accessory is a scarf. Despite the fact that the main clothing already protects the neck, a warm addition will never be superfluous. But in contrast to the everyday, a sports scarf should not interfere with movement. Often they are made like snoods - a scarf-ring. But such an accessory for running does not provide space between the body and the fabric.
When leaving the house for training, take gloves. Even a short stay in the cold without protective clothing leads to frostbite of the limbs, dry skin and painful microcracks. Gloves are not the best companion for winter running, as the palm quickly becomes wet.
Athletes are advised to also think about the warmth of the feet. In - 15, it is not necessary to put on several pairs of socks, but if the mark on the thermometer bar goes lower and lower, you need to think about insulation. Here, beginners make the most common mistake - they choose woolen socks. But they are poor conductors of moisture, the leg will quickly sweat and slip. Thermal socks made of natural and synthetic fibers will allow you to keep warm and avoid calluses.
Winter training rules
Before choosing a uniform, you need to learn about the rules of sports at low temperatures. An unprepared body can fail due to sudden changes in conditions. Therefore, if you are new to athletics, start practicing in advance. Even experienced runners are not advised to start the distance in the cold. Physiologists claim that the optimal temperature for any outdoor activity is not lower than 15 degrees.
Spring or summer seasons are ideal for starting classes. Human respiratory and cardiovascular systems will get used to regular loads without additional discomfort caused by frosty air.
In the case of mistakes in the organization of classes, the throat and ligaments are primarily affected. You will avoid unwanted consequences if you follow precautions.
Correct breathing
The well-constructed principle of air circulation will protect against colds and inflammatory processes.
- Cold air can only be inhaled through the nose. Passing through the nostrils, the flow is warmed and purified. It is not forbidden to exhale through the mouth.
- Stop when you feel short of breath. Do not open your mouth wide, as there is a risk of catching a cold in your lungs.
- Do not brake too hard. Switch to a jog first, then to a step to get your heart rate and breathing back up.
- Go into a warm room and take a shower. Don't go straight to business after classes!
Preparatory measures
Conquering unknown routes in winter is not a good idea. In the cold, the probability of getting injured increases many times, and there may be ice, pits, and branches on an unfamiliar track. Encountering these surprises often leads to falls and, as a result, bruises and sprains. Therefore, before trying your hand, it is necessary to walk at a calm pace along the entire path and study the nature of the distance.
For winter runs, it is better to choose flat areas without ups and downs. Before going out or right before you start running, do the following:
- Do some warm-up exercises (jumping or running in place).
- Then go to articular gymnastics.
- At the end of the warm-up, work on stretching.
- After the mini-marathon, perform a delay.
These measures will protect you from dislocations and ligament injuries. Be attentive to your feelings, if necessary, it is better to get out of the distance.
Let's summarize
Knowing how to dress for running in winter can not only avoid unfortunate mistakes that lead to illness, but also improve your results.
Remember the principle of multi-layering. Each level performs its function: moisture absorption, thermoregulation, protection from wind and precipitation.
Pay attention to the material from which the clothes are made. It should be completely natural.
Buy uniforms and shoes according to size.
Pay attention to the material from which the clothes are made. It should be completely natural.
Buy uniforms and shoes according to size.