During the winter months, the weather, the cold and the wind does not encourage people to go outside to practice running or jogging (better to use the word running). Nevertheless, unless otherwise prescribed, it is important to give continuity to sports and continue in making running even during winter. It ‘obvious that, precisely because of the low temperatures and outdoor humidity, is needed to accurately and prolonged heating in order to dissolve well the muscles and prevent contractual, tears and lesions of various kinds.
Before you rush in winter outdoors, so it is essential to do stretching and muscle stretching, first indoors in a warmer and then also outdoor: you can do push-ups, stretching the lower limbs and then higher, being careful to involve all muscle groups, including those of the feet. In doing so, the muscle fibers are heated and are sprayed with blood that nourishes the muscle (oxygen is the “fuel” of the muscle). Increased circulation means more oxygen and thus higher yield muscle. Clearly, this information is valid in the absence of injury: if you have an injury or, worse, a stretching, running outdoors is not recommended because aggravate the clinical picture.
In running, you should start at a slow pace and adjust before increasing the pace and keep it constant. Towards the end of the workout, it’s good to slow down gradually: you can switch between running fast walking, then the slow walk and then stop.
Even after the running you must repeat the stretching and lengthening muscle, so slower and lightweight. In this type of business, the clothing chosen is particularly important: it must be complete and accurate. Starting from the head, the running clothing provides an ideal winter hat that possibly also covers the ears. Alternatively, you can use earmuffs or even an elastic band rather large.
The trunk is covered well: in contact with the skin is good to wear a T-shirt in thermal material, with a sweatshirt over the same material that insulates from the cold, wicks. If it’s windy it’s important to wear a light jacket, type k way, to be removed when there was heated. The legs are absolutely protected with a lightweight and breathable lycra tights. The feet are covered with cotton socks or sponge; wool socks are contraindicated, because they cause excessive heat that can not be “disposed of”. Finally, the shoes should be comfortable, but not large, and with a non-slip soles.
From the physiological point of view, what makes this type of clothing necessary during the winter running is the exchange internal-external heat. Physical activity causes fact calorie consumption, then production of heat that must be removed outside and must not remain in the body (which could cause a heat stroke). The technical materials breathable facilitate this type of exchange and repair from the cold.