Winter training

Running in the winter

Enjoy running in winter! Running is beutifull in winter. but you know secret of winter running.

These are the most important:

1. The snow is one of the best for legs. Winter running is experience
2. In winter you run with partners. It is more enjoyable and safety. If you run with partners you do not postpone your training.
3. If you start the regularly trainning in autumn you will not have any problem witn winter running.
4. You should not run on icy road and sidewalk. If the weather is icy you should search sprinkled with pebbles road. The other denouement is that you run on the esge of the forest or park.

Running under freezing point.

the best time of training do not born in winter. It is cold. The ground is slippery. The visibility is wrong. We usually run in the dark. The winter running is not more dangerouos then summer running. If you run slower and you wear right clothes. In winter the warm up is more important. You shoud run 2-3-4 times a week. In this season you should run slower and regularly long distence. The oportunism is important. If you would like to run faster you will use treadmill inm gym.

Longer warm up for everybody.

In cold weather the warm up is longer and other. Naturally everyone do more warm up than you do on the other three season. First you should do gymnastcs, you should move your big muscle groups from top to bottom. After it you move your special running muscles. After it you do easy hopscotch and you do warm up running about 20 minutes. The stretching is end of running.
You should step cautiously, because the running is dangerous in winter.

The athlete do basis of running in winter.

Amature runner do the longest run in winter. She/He improves her/his stamina. Interval training is not frequently. Exampe: Warm up, Hopscotch and warm up running 20 minutes, after it 4 x 1000 meter energetic running between 1000 meter very easy running, the last will be deducation. All of these will be 12 km.

With basis training 45 - 60 minutes training start in gym ones a week. After training you sctrech your muscles and use sauna if you have chance.

The sport clothes of winter

The doctrina is that winter clothes contain more layer, instead of thick dress is more thinner dress. Bettween layers air secure the warm. The recommanded is that on the top there are 3 layers and on the bottom there are 2 layers. The wind jacket is good heat insulation.  The body contacting clothes will be previous. The head is good blood supply place, 30 - 50 % of your heat decepation is across head. Tha cap is very importan in connection with your body. You wear cap and not hood, because the hood limit you moving. If you are sugar you do not run in rain and snowfall. If  you run in rain after it you change your clothes. The woman should daub their face with cold cream before running because the cold air dry your skin. The jewelry cools your body locally because these made from metal. for example earing, necklace. In winter Tehere is air between shoes and your foot therefore in winter your shoes will be bigger half size. And the end Running is in dark. You will wear flashing light on your leg or your arm. It is self-interest.

When do not you run in winter?

Hardened runner run in minus 10 - 15 celsuis degree. Under this celsius degree you should additional training or run in gym. On the national ski-running competition rules does not allow the race under 23 celsius degree. You will not run if you are ill or sick. If you have injury you should skip a week.  Alcohol distract your wind chill. And your body will cool too.

Have a nice running training!

Peter