The idea of making the cold sports scares you? Winter has arrived and you can find many good excuses for not doing sports? “With these temperatures could get me a cold! I already feel a tingling in my throat!” You were wrong! Actually work out in the cold is good.
Even when the thermometer drops, if you go running regularly not only it will not be cold, but also will increase your chances of not getting sick during the winter. A group of researchers from the US Army determined that the ideal temperature for a marathon is 5 degrees, so stop to tell excuses and go for a jog!
Moreover, the sport also helps combat stress by stimulating the release of endorphins, the so-called “welfare” hormones that keep away depression and bad mood. And since stress lowers the immune system, if you do not want to take a sickness run … or at least go to work by bicycle!
Of course, to do the cold sports you need some changes in, more to avoid the risk of hurting your body. Follow our tips!
The rules for making the cold sports and not get sick
Running in cold weather can help you have more energy, to spend the winter in good shape and to be ready in May for the beach. But do not think of going out with the usual suit or you run into … broncho pneumonia! The basic rule for outdoor recreation in cold weather is to dress properly, that is neither too much nor too little. And opt for materials and technical fabrics, which will ensure a comfortable and pleasant ride to 100%.
Pay attention to clothing
- No cotton: The cotton clothes absorb sweat and moisture, so if you put them on the risks of running wet, to suffer the cold throughout the workout and cool down.
- Choose suitable materials, those that associate an insulating component in a breathable component: in this way the heat is preserved, while the sweat comes out.
- Avoid Kway classic that will make you sweat too much.
- Whether you are man or woman, wearing a pantyhose to run and feel lighter! There are models that promote venous return and decrease muscle fatigue, even allowing you to reduce soreness by reducing muscle vibration.
- If it’s very cold, you can add a layer between the mesh and fleece: test the battery, which has an insulating component for a run away from the cold.
Do not save on your running!
Feet wet = high risk of catching a cold! For this, do not buy your running shoes by color or because they are a perfect fit to your full running again, but reflect on their technical qualities! Choose it depending on the terrain on which you run and make sure they are waterproof, lightweight and breathable. If your are running two years ago, currency buy another pair: it is important to change them once or twice a year depending on your race pace, so regalarsene least a couple new early winter is a good choice.
Always use the accessories
When you do sport with the cold, the areas to be protected for the first are the head, neck, hands and feet. With the temperatures to a minimum, the heat loss through these sensitive areas can be up to 70%, so yes glove, headband or hat to avoid running with the cold arrivals also sinusitis!
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Do not forget the heating and breathing
In winter, more than ever, it is imperative to avoid heating muscle injuries : tendons, muscles and ligaments need more time to warm up, so before you start the race always takes at least 20 minutes to warm-up, doing stretching and walking. Give attention to breathing. The beginning of the effort should be moderate because the cold air can irritate the bronchial tubes and lungs. Proper breathing? Breathe in through your nose and exhale from the mouth in order to avoid cooling of the pulmonary system.
Keep yourself hydrated
In winter, the sensation of thirst is less obvious but, even if it is very cold, running makes you sweat and lose fluids. Cold air tends to dry very fact and increase the risk of dehydration, so drink more and, before, during and after training. Carry a thermos with a warm herbal tea, much more pleasant water freezing when it is very cold.
Before you start training, ask advice to your physician
Cold air can cause chest pain or asthma attacks. Before you start running in winter, ask advice to your physician, who will evaluate your physical state and will advise you if this sport is for you.
Never stay in wet clothes
If while jogging rains hard and you find yourself with wet clothes, you run the risk of hypothermia, i.e. a lowering of body temperature. If you are wet, back as quickly as possible at home, take a nice hot shower and drink a herbal tea!
And if the cold has already arrived?
If you do sport in the cold and you’ve cooled, the first instinct is to not skip the workout so as not to lose the rhythm. But is it right? According to Luke Piretta, doctor melarossa nutritionist, it would be better to stop for a while.
“The sport – explains Piretta – especially that intense, is a source of stress, and if there is a microbial assault in progress, and the immune system is committed to defend it, exercising is not recommended because it could distract body from fighting the infection.
In addition – continues Piretta “the common cold often leads to symptoms such as headaches, breathing difficulties and general malaise that becomes even more difficult to play sports and performance are very bad.”
So, it is true that sporting activity is good for health, but if for 4-5 days when you’re sick you do not practice is not serious sports. Of course, if you have a fever, you can take a walk, but be careful not to catch cold or risk getting sick even more serious!Tags: cold sports