How to run correctly in the cold season so as not to catch a cold? Top 4 Fall Jogging Tips to Keep You Running Without Getting Sick
Autumn comes inexorably. Despite the warm days, the thermometer in the mornings and in the evenings already shows "gloomy" 10-12 degrees. A little more, and joggers will have to curtail their workouts in the fresh air and move to the treadmill. It seems to many that running in the cold is fraught with hypothermia and colds. However, experts advise not to say goodbye to any occupation. With a reasonable approach, street jogging can continue until severe frost. We found 4 rules and life hacks that athletes use to run in the fall and not get sick.
Rule 1. You need to warm up in warmth
With a cold snap, the warm-up before running should be moved to the apartment / istockphoto.com
The importance of warming up before training is difficult to overestimate. Even novice athletes know: before loading muscles, you need to warm them up. If in the summer you did it on the street, then with the onset of cold weather you need to transfer the warm-up to the apartment. Indeed, most of all, an athlete runs the risk of overcooling precisely at the time of warming up.
Just before the threshold, make several lunges forward, wave your hands, sit down a couple of times and bend in different directions. The main thing is not to overdo it so as not to sweat before you start your run. As soon as you feel that the blood ran faster through the body, go outside and start running immediately from the entrance.
Life hack: If you meet someone you know at the start or during your run, don't stop to greet or talk. In the cold season, it is important that the physical activity is as uniform as possible.
Rule 2. Clothes must be correct
Don't skimp on running clothes in the fall / istockphoto.com
In the summer, it was quite possible to save money on special clothes for running. Beginner runners were helped out by a cotton T-shirt and shorts. However, with the arrival of autumn, it's time to think about equipment. After all, the main risk factor when running in a cold season is your sweat. A wet back is not just unpleasant. The slightest gust of wind that gets under your jacket will lead to the fact that you will not be able to straighten out for three days.
When choosing jogging equipment, it is important to observe the principle of layering. The underwear (or first) layer of clothing should be made of a material that wicks away perspiration. "Lucky" things are not suitable here in principle: they are quickly soaked in sweat and keep moisture for a long time under outerwear. Better to buy a special thermal underwear for running. It consists of a combination of polyester and polyamide. Such a composition does not retain sweat and allows it to evaporate in the "gap" of air between the first and second layers of clothing.
Warming clothing should be the second layer. For this, products made of fleece or Polartec are well suited. These are synthetic fabrics specially designed for sports that are both warm and lightweight, and have a high hydrophobicity (that is, they do not absorb moisture).
The third layer should protect you from wind or rain. Pay attention to windbreakers membrane based. They are thin, will not hinder movement while jogging, but at the same time they provide ventilation and well protect the body from getting a draft "inside".
Sometimes people use windproof and waterproof raincoats as the top layer. However, experts call this a bad decision: raincoats do not let moisture inside, but at the same time and do not take it outside, so that under them quickly creates a "greenhouse" effect, and you are stronger sweat.
Life hack: It is best to wear a jogging band on your jogging head, under which your head will not sweat. Wear a hat only when it gets really cold outside, but at the same time choose a hat made of thin fabric (preferably also designed for running).
Rule 3. You need to train in moderation
Don't stop to rest or take a selfie while jogging / istockphoto.com
In the warm season, the duration of the run is regulated only by your free time. You can run, rest, lie on the grass, and run again. In the cold season, you cannot do this: run only as much as your internal resources allow you. You do not need to stop on the street, so try to plot your route so that fatigue comes to you before entering the house.
The optimal time for an autumn run is 30-40 minutes. However, do not try to run strictly by the clock. If you feel that you are starting to freeze, quit your workout and head home.
Life hack: experienced athletes are advised to properly plan a jogging route. At the very beginning, you need to run against the wind, and you need to return home so that the wind blows in your back. Even if you sweat, this maneuver will keep you from catching a cold. Also, on windy days, do not forget to apply a protective cream on your face and lips before jogging, or cover it with a special buff.
Rule 4. The final stage is important
A warm shower and hot tea are essential right after a run / istockphoto.com
It is very important to keep yourself warm after a run during the cold season. If you run before work in the morning, be sure to "take into account" 15-20 minutes to shower and drink hot tea. It will warm you from the inside and replenish the loss of fluid in your body. Under no circumstances leave underwear on your body that you were running in - it will definitely be saturated with sweat and will cause you discomfort throughout the day. Also remember to dry your hair thoroughly.
Life hack: If you feel comfortable running on an empty stomach, try to reschedule your meal for a while after your run. Scientists have shown that 30-60 grams of carbohydrates immediately after training reduces cortisol levels in the body. This does not mean that you have to fill up on hamburgers. Most healthy carbohydrates (which won't hit your figure) are found in lentils, beans, buckwheat, brown rice, and cabbage.
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