Learn the correct breathing technique when running in winter to develop maximum endurance and not get sick. For all people who are not going to stop their jogging in winter, the question is very relevant, how to breathe in winter while running? Agree that in conditions of negative temperatures due to incorrect breathing technique, you can get sick. Today we will answer this question and provide a lot of useful information that will help you get the most out of your winter runs.
Should you run in winter?
It is with the answer to this question that it is worth starting, because many people consider winter jogging to be very close to extreme sports. However, if you organize your training correctly, you will receive invaluable benefits from your training. For all the positive benefits of running, winter jogging will help you improve your immune system. In other words, you will become hardened and in the future you will be able to endure even the most severe frosts much easier.
If you have not been involved with the port before, then you should not start jogging in the winter. In this situation, you should wait for warm weather and run first in the spring-autumn period. This way you will be able to prepare the body for stress, because in winter they significantly exceed those that you experience in summer. Also, do not engage in this sport in the presence of certain diseases, for example, varicose veins, heart and respiratory problems, pain in the spinal column and joints, hypertensive diseases.
How to breathe in winter while running?
In winter, we recommend that you breathe through your nose and mouth at the same time, as a result, you may not be afraid of throat problems. If the frost is not great, then the air will have time to warm up due to the high body temperature. In situations where the frost is great, it is worth breathing through a scarf or wearing a balaclava on your head.
Your throat can only get cold if you get hot while jogging and then take a calm step. At this time, the body will begin to cool down quickly, and you may catch a cold. Of course, using only the nose for breathing, as is often recommended, the risks of getting sick are minimal. However, in this case, you will not be able to adhere to the required pace of running.
This is due to the fact that the patency of the nasal canal is relatively low and you simply do not have enough oxygen. This will lead to the body not being able to warm up enough and you may feel cold even while running. Thus, when answering the question of how to breathe in winter while running, we recommend breathing not only through your nose, but also through your mouth.
How to breathe in winter while running at minus 15 degrees?
At this temperature, it is better to abstain from classes altogether. If the temperature drops to minus 24 or lower, then it is definitely better to skip the workout and wait for more favorable weather conditions for jogging.
In such frost, it is worth using a balaclava and breathing through it. You can also use a scarf so as not to freeze your face. If you have chosen a scarf, then you should not wrap it very tightly. There should be about one centimeter of free space between the material and the lips.
This will make your breathing easier and you will breathe in the already warmed air. In severe frost, it is important not to overcool and you must move at such a pace that you stay hot all the time. If you feel even a little coolness, then this is a signal to end the lesson and return home. In such a situation, even breathing through the nose will not save you from hypothermia.
How to breathe while running at minus 10-15 degrees?
This temperature is normal for most regions of our state. As a result, most of the winter period you will have to run in these weather conditions. The breathing technique in such a situation remains unchanged, but you can already do without a scarf with a balaclava. Maintain a pace of movement so as not to feel cool in the body.
Note that the ideal conditions for jogging in winter are temperatures up to minus ten degrees. At the same time, it is not hot and you need to adhere to the breathing technique. The smaller the distance between the lips. The faster the air warms up. Even at zero degrees, you should not open your mouth wide. It is also worth remembering about the pace of running, not allowing the body to cool.
Rules for choosing clothes for jogging in the winter
We just figured out the question of how to breathe in winter while running, but this is not the only difference between winter and summer runs. To avoid overcooling, you need to dress warmly. However, you do not need a lot of clothes, as you will quickly heat up and become uncomfortable. Let's find out what to wear for running in winter.
Socks
Don't underestimate the importance of socks to your body. Scientists have found that the body loses 70 to 75 percent of its heat through the feet. Even if you choose the wrong shoes, socks can prevent hypothermia. You should be comfortable in your socks. If your leg is loose or cramped, then you will not be able to do the scheduled workout.
For winter jogging, synthetic or cotton socks are completely unsuitable. To begin with, they are simply not able to warm the body, and you will be hypothermic. In addition, they are thin on the leg and cannot be securely fixed in the sneakers. Terry socks can be overly thick and your feet simply won't fit into your shoes. Thus. The best option for the winter runner is special thermal socks. You can buy them at any sporting goods store, and they are designed specifically for outdoor sports during the cold season.
In their production, wool is used, which is able to perfectly warm even in those situations when snow has got into the sneakers. It should also be said that grooves are applied to the sole of the thermal socks, which makes it possible to increase the grip of the foot with the insole of the shoe. Synthetic socks can only be an alternative to thermal socks.
Shoes
This is an essential piece of your winter jogging wardrobe. We recommend that you immediately purchase two pairs of sneakers, one of which will be for summer activities, and the other for winter. Each sportswear manufacturer now has special winter sneakers in its product range.
This is due to the fact that special requirements are imposed on shoes that are used during outdoor activities in frosty weather. To prevent snow from getting into your shoes, trainers should be high. Be sure to pay attention to the outsole. She must have a deep protector. It is even better if it is made of several materials.
To prevent heat loss, winter sneakers have a thick sole, and its material remains flexible in freezing conditions. Also, the shoe should cushion well. Among the manufacturers of sportswear, a material called Gore-Tex is now very popular. It has several layers and reliably protects feet from moisture. Water resistance is another property that your winter sports shoes should have.
Underwear
To keep warm, you should use three layers of clothing. Right after you go outside, you can feel the real temperature. However, a maximum of ten minutes of running is sufficient to keep you warm. This fact is the main reason for using multiple layers of clothing.
Thermal underwear made of special material should be used as the first layer. It is capable of reliably retaining heat while allowing the body to breathe. Another feature of thermal underwear is the ability to quickly wick away sweat from the skin. Do not use cotton or knitted clothing as the first layer. She will quickly get wet from sweat and then will not dry out, which can cause hypothermia.
Outerwear
The top layer of clothing should be selected depending on the weather conditions. For example, when it's about zero outside, you just need to put on a long-sleeved thermal jacket and a light jacket. When the temperature drops to minus ten degrees or below, wear a warmer blazer.
Bottom part
We have already spoken about thermal underwear, but let us remind you once again that it is one hundred percent guarantee of heat preservation. You can wear tights designed for outdoor sports in winter. Most often they also have the prefix "thermo" in their name. If you are not satisfied with the fact that tights are tight on the body, then choose fleece pants, and wear thermal underwear or warm tights under them.
Headdress
It is imperative to take good care of your head in cold weather. Strong winds can quickly blow through this part of the body, and serious trouble is possible. If there is no strong wind and frost outside, then a regular hat will do. Otherwise, we recommend using a balaclava to prevent frostbite on the face.
Gloves
Hands should also be reliably protected and it is best to use mittens or mitts. If it's not very cold outside, use gloves.
Accessories
In addition to the already mentioned elements of your winter sports wardrobe, you can use some accessories. First of all, the conversation is about sunglasses. They are able to protect your eyes not only from bright light, but also from the wind. In severe frosts, it is worth using a special cream that can reliably protect the skin. Apply it a couple of hours before starting your workout so that it absorbs well into your skin. Let us remind you that if the air temperature is 20 minutes or less, you should skip the lesson.
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