"I'm going to die outside! »», «I don’t want to lose my fingers tonight ...», «I'm going to catch a cold”. All these reasons will be long gone memories soon or bad will after reading our 10 commandments to run in the cold (read them with a deep voice and a little echo).
Article 1: Eat, you will.
The cold, it sticks. A snack is recommended to fight the cold during races in cold weather: dried fruits, cereal bars or energy gels are the food to take with you during your expeditions. Their nutrients will help your muscles and brain cells fight the cold and provide energy.
Article 2: At home, you will warm up.
Warming up inside will bring you a lot. This will gradually increase the body temperature and muscle heat to be thoroughly from the first minutes of your session. The coordination of your movements will improve thanks to better joint flexibility.
Article 3: With rhythm, you will breathe.
"Snif, snif, poof": this chorus will be repeated tirelessly throughout your trip. Indeed, breathing through the nose prevents the cold from settling in quietly in your lung alveoli. You will be able to keep a comfortable body heat and your breathing will be better. But be careful: in case of intense effort, adopt a normal breathing to avoid shortness of breath.
Article 4: Accordingly, you will dress.
The principle of three layers is obviously not to put on three pairs of socks, three sweaters and three jackets! This technique involves the upper body and consists of using so-called breathable (or technical) textiles, which wick away perspiration, such as the Ultra Carrier Shirt. Your outfit will therefore consist of a breathable first layer directly on the skin to wick away perspiration and keep your body dry, the second layer will be a layer of insulation (cold weather textile) and the third layer will be a protective layer, to protect you from wind and rain / snow. During your training, wear dark-colored running gear that will absorb the sun's rays as they are scare during winter time.
Article 5: Drink (water), you will.
It is necessary to be careful to be well hydrated because the cold accelerates the dehydration of the body just as much as the heat. Do not drink all your gourd at once but in small sips.
Article 6: You cover the ends, it will take.
40% of your body heat is lost through the extremities of your body, and your head in particular. Beanies, gloves, earmuffs and scarfs will be valuable allies during the winter war.
Article 7: Be visible, you will be.
Running in winter can be synonymous with running at night, in dim light or in fog. In addition to paying attention to the monsters chasing you, you must take every precaution to see where you put your feet, but also and especially to be visible. It may therefore be wise to bring a headlamp, and it is essential to wear clothing with reflective strips or LEDs.
Article 8: Money on you, you will have.
We know you're one of the most intrepid runner, but sometimes you have a problem that puts you in trouble. So you always have to bring a little money to buy a bus or metro ticket to get home safely.
Article 9: In the warm weather you will stretch.
Do not neglect stretching at the end of the race, but make them at home if possible. Once inside, don’t waste time, straight to the shower!
Article 10: Hydrate the skin you will have to.
With a cream or hydrating milk rich in fatty acids, moisturize your skin before and after your trip. This will limit drying and other irritations of your skin, accelerated by the cold.
Here we have given you our commandments to fight the cold during the winter, but one element seems obvious to venture out during the cold months: MOTIVATION.