The cold winter weather makes it difficult for many people to run, even before wearing shoes to run. To run well, ensure health when it is cold, you should refer to the following experience.
Keep your body warm before running
You need to keep your body warm in cold weather. Clothes should be made of synthetic fibers, absorbent sweat well. The outer layer if waterproof (light) is good. You should wear a jacket while booting, wait for the time to run. Bring a thin raincoat if the weather forecast is rainy. You can wear it while starting to protect yourself from the wet and avoid the cold wind blowing directly into your body. Use vaseline topical to keep skin from cold and wet winds.
When the temperature is low, you should wear hats and gloves. If the weather is cold, you can use a mask to cover the face and neck. Cold, dry winter air can cause bronchospasm, restricting airflow to the lungs. Running with a lightweight mask on your face gives you more warm air before breathing in your lungs.
Need to know your limits
Low temperatures will restrict blood flow, which can cause muscle contractions, or even cramping. You will feel a little stiff, especially when starting to run. If you try to speed up the pace, you may be harming your muscles. Lower the speed to give your body more time to warm up. If it’s just a training session, move to another day with more favorable weather conditions. In the long run, you need to adjust your workout schedule to suit the time of winter when the sun rises later and sets earlier.
Drink enough water as if running in the summer
Although it is cold in winter, your body will still sweat as you do in the summer. The general rule is that you should drink when you feel thirsty and drink with a suitable amount of water (about 200ml every 20 minutes running). If in the race, slow down at the water station to drink, avoid spilling water on the gloves, making your hands feel cold, uncomfortable on the track.
Shorten the run when rain, smooth
If it rains heavily, the roads are wet, shorten the steps and watch for other people. With such weather conditions, you can hardly expect to achieve a personal record. Therefore, you should run with safety criteria placed on top.