Find out 6 basic recommendations on how to choose the right clothes for running in autumn and winter, and we will also tell you how to run correctly at this time of the year. With the onset of cold weather, every jogger faces an acute question of choosing clothes. Today we will talk about what kind of running clothes can be used in autumn and winter.
Rules for choosing clothes for running in winter and autumn
Although most of the territory of our country has not the best climate in terms of temperature, many running fans try not to interrupt their classes and refuse to train only in severe frosts. Climatic conditions affect the training process and the diet of athletes. Let's get acquainted with the rules for choosing clothing for running in the fall and winter.
Shoes
Running shoes are perhaps the most important factor in a successful workout. If you are serious about jogging, then you need to carefully choose this item of clothing. Moreover, this statement is also true for classes in the summer. However, during the colder months of the year, there are special demands on running shoes. It is quite obvious that you should not run in regular sneakers in winter or autumn. When choosing shoes in the cold season, pay attention to the following qualities:
- The sole must be soft and flexible and also able to withstand frost.
- The tread pattern must be pronounced.
- To ensure maximum traction, the shoe must have special elements.
- The top layer of the shoe should keep the feet dry.
- Running shoes for fall and winter are equipped with a special membrane that allows air to pass through and repels water.
- To avoid snow getting inside, the shoes should be higher than the shin and be equipped with a special tongue.
- Take your sneakers one size up.
- Pay attention to the insoles, which should be quick-change.
If you are not limited in finances, then pay attention to models from well-known brands. Otherwise, first of all, pay attention to the compliance of the shoes with the above properties.
Socks
You do not need to wear woolen socks for a run, and under them there are a few more thin ones. This step will not allow you to train comfortably. Today, sporting goods stores sell special socks made from semi-woolen materials with a grooved sole that improves their grip on sneakers. We recommend that you pay attention to seamless products. If the temperature outside does not drop below minus 15, then one pair will be enough. Also pay attention to the height of the socks, because they should reliably protect the ankles from the cold.
Top of clothing
For your workout to be effective, you shouldn't feel uncomfortable while jogging. To do this, you need to dress warmly, but do not overload yourself with unnecessary clothing. This problem can be solved by using the principle of layering:
- 1st layer - provides reliable removal of moisture from the skin. Very important. So that the sweat that appears during training is quickly and reliably transferred to the second layer. We recommend using thermal underwear or underwear with elastane.
- 2nd layer - retains heat and prevents hypothermia of the body. In addition, this layer should wick moisture away to the top, and we recommend using a sweatshirt or fleece clothing to solve the tasks.
- 3rd layer - protects the athlete from wind, snow and rain. In sporting goods stores, you can easily find various models of such clothing, created using special technologies.
By choosing clothes for running in the fall and winter in accordance with the rules discussed above. You will be able to conduct effective classes and feel as comfortable as possible. Some aspiring athletes are confident that the more items they put on, the warmer they will be. However, they forget that they are going for a run, during which a certain amount of heat is generated.
Pants
If the temperature outside is at least minus 15 degrees, then feel free to wear only trousers. If it is colder outside the window, then you cannot do without thermosins or tays. In specialized stores, you can find budget models of winter sports pants that fully satisfy your needs. If it's very cold outside, then maybe you should think about postponing your workout. Otherwise, don't be afraid to wear two sets of underwear.
Gloves
At the beginning of autumn, it is quite possible to do without this element of sportswear. However, at some point, you still have to start using gloves. If it's not very cold outside, you can use special gloves. However, in severe frost, woolen mittens will be the best choice.
Headdress
As in the case of gloves, during severe frosts, one should not forget about reliable head protection. To do this, you can use a regular hat or balaclava if there is a strong wind outside. If you are jogging in the winter during the day, then you can use glasses to protect your eyes from bright light.
How to run properly in autumn and winter?
People who want to always be full of strength and energy do not give up jogging in winter and even more so in autumn. Even in the cold season, jogging can be just as enjoyable as exercising in the summer. Above, we talked about how clothing should be selected for running in the fall and winter. However, do not forget about some of the specifics of conducting classes at this time of the year.
Quite often, novice athletes ask, is it possible to run in winter? If you want this, and there are no contraindications, then, of course, yes. Now we will consider those situations when running in the cold season is definitely not worth it:
- In the presence of inflammatory processes and colds.
- If you have joint problems, such as arthritis, then it is best to refrain from exercising in the late fall and winter. Although ardent fans of running continue to train in a similar situation, insulating the joints as much as possible.
- Novice athletes should shorten the duration of the exercise and closely monitor the heart rate.
If you are just going to start running, then you should first consult with your doctor and possibly undergo a medical examination. Some ailments develop covertly, and you may not even be aware of their presence. In addition, you must decide for yourself whether you can train in bad weather. This is associated with certain financial costs for the purchase of appropriate equipment. We have already discussed what clothing should be used for running in autumn and winter.
Fall and Winter Training Plan for Beginner Runners
For beginner athletes, the optimal training plan consists of two phases. Let's take a closer look at them.
Running in
If you decide to start training in the fall, then the best time to do this is September or early October. The temperature outside has not dropped yet, and there are plenty of sunny days. If you have not been involved in sports before, then spend three to four classes during the week. This way you can master your running technique and quickly get in shape without being overtrained.
We recommend that you make two workouts shorter, but at the same time tempo. The two remaining sessions will be long, and you need to work on them at a slow pace. You can also replace long running workouts with brisk walking at a heart rate of 50 to 60 beats per minute. If you train for weight loss, then even short sessions should last at least 40 minutes, taking into account the warm-up.
Break-up
In November, while there is still no snow outside and the air temperature does not force you to use warmer clothes, switch to five or six one-time classes during the week. Set aside two days for extended training, running five to ten kilometers. The rest of the sessions should be interval and short.
When the air temperature drops below five degrees, begin to warm up and cool down in the apartment. We also recommend running home in such a situation so as not to overcool. You also need to remember that you cannot force yourself to go for a run. If you're not ready to run, then you shouldn't. Exercise can only be effective if it gives you pleasure.
The benefits and harms of running in autumn and winter
A properly organized running workout will be beneficial for your health at any time of the year. Any cardio load has a positive effect on the work of the cardiovascular system. However, these are not all the benefits of jogging during the winter-autumn period.
Scientists are confident that it is winter jogging that can bring significantly more benefits in comparison with summer classes. You probably know that in the cold season, the amount of harmful gases in the air is significantly reduced. Agree. It breathes much better in frost than in summer.
As a result, you can consume more oxygen in the winter. Ice crystals have also been proven to be excellent air ionizers. As a result, oxygen is much better absorbed. Actually, it is with this fact that one can breathe easier in winter.
You may be aware that oxygen is involved in redox processes. Without it, ATP cannot be synthesized - a substance that is the main source of energy for cellular structures. In addition to all of the above, we note the ability to temper the body, thereby reducing the risks of developing ailments of a cold and viral nature. After a run, you will feel not only a surge of energy, but also an improvement in your mood. In winter, many people are depressed due to the lack of sunny days.
However, jogging in the autumn-winter period can be harmful under certain conditions. First of all, we are talking about higher risks of injury, because the roads at this time of the year are covered with people and water. If you train at minus 15 and below, then the wrong choice of clothing for running in autumn and winter can cause hypothermia.
To avoid this, you must learn to breathe through your nose or use a balaclava. It is also important to warm up well before jogging. Often, beginner athletes do not pay due attention to this issue. For your training to be as effective as possible, try to run as far away from busy freeways as possible. Some people find it uncomfortable to run alone in the evening, and this is understandable. Try to involve a friend in your class to make your class more comfortable. That's all the information we wanted to share with you.
What clothes you need to choose for running in the fall and winter, see the video below:
