Laziness and comfort will be your enemy number 1!
Running in winter is not always easy. It's cold, windy, sometimes it's raining or snowing, and the last thing you want is to go and lose your fingers outside. For some of you, the wind, cold and snow will extinguish any form of motivation. Training stops suddenly and the vicious circle of laziness can sometimes start to take over your motivation. Imagine a house in the snow-covered mountains, basking in a gigantic sofa in front of a fire. It's good, your hands are warmed by your drink and your feet with a hot water bottle as hot as the Sahara desert. Nothing is more pleasant than letting your fingers find comfort with a cup of tea, coffee or a hot chocolate. Now that the stage is set, let's move on to the various meals of the season. The “raclettes” and “fondues” are coming, the very cold winter period is setting down, and you’re about to spend a few months like a polar bear in hibernation. Nothing is worse than stopping sport for several months when you are in good shape, you have to move! It's good for the body and the mind.
How to equip?
It is true. The cold is good for health. But, the fact that you can not anticipate the cold could be a great gateway to the classic diseases of the season. The objective is to run outside to improve your performance, not to turn into crushed ice to improve the mojitos. So, how to warm up?
Everyone feels the cold according to his/her clothes, but you have to cover yourself. It seems obvious, but many runners leave home saying: "Anyway, I'll run, I'll be too hot." Relentless logic, but parents around the world have agreed to tell their children to add a layer of clothing to their children. And proof is to see... that they are not wrong! Indeed after the effort, you are hot and that's normal.
What is quickly forgotten is that it is not because the temperature of your body has increased that the outside temperature has done the same, it is still cold. The first reflex is often to cover more. A reflex that is not necessarily good because it can affect your comfort! We forget the thick and heavy clothes! The three-layer system for true cold insulation is the perfect solution. The first layer for breathability, the second for insulation, and the last for rainy weather. (The Ultra Rain Jacket if you hear us, get ready!)
Nowadays, the fabrics are technical and thermal and allow an optimal management of the heat. To obtain more comfort and keep the heat in winter, the "second skin" underwear is a real innovation for all sportsmen. It is a lightweight, comfortable, breathable and insulating T-shirt that will bring comfort and ease. When worn, the movements are facilitated, the heat of the body is preserved and it is forgotten very quickly! Another thing, dark clothes are better.
The dark colors absorb the rays of the sun which are always present despite the clouds and the ambient cold. During your workouts, wear a dark running outfit. Even if the rays are less hot than in summer, the production of heat emitted by the fibers of clothing is very important especially in very cold weather. But be careful, running in the winter can be synonymous with running at night, the sun sets earlier and earlier, be visible and make sure your equipment is always equipped with reflective tape.
The Ultra Carrier Shirt Long Sleeves will be the perfect choice for your different outings running, both warm and comfortable to wear, it gives the impression of not wearing anything. Finally a last tip, always cover head, hands and feet well. The cold spots to be protected in priority are the head, the neck, the hands and the feet. Indeed, when it is cold, the thermal loss can reach up to 70% by these "cold spots". Choose gloves, socks or neck warmers according to their insulating qualities. But it's from here that come cold, so cover well before starting to run!
Running with the right shoes is essential!
Now that the body is covered, you have to think of the shoes. The mistake is to think that all shoes are the same. It is necessary to wear running shoes adapted to the weather conditions as well as the terrain practiced. You can imagine that we do not run with the same shoes during a running in the mountains and shoes if you’re training in town ... Unless the goal is to get hurt to return by the fire. The important thing when you run is to keep your feet dry, to prevent rain and snow from getting in, and to be stable on slippery surfaces. (Same story here, the wounds is waiting for you do not forget it). The trail running shoes, nature, or road with notched soles has a waterproof membrane inside, they will run safely in a perfect comfort. It is also recommended to wear shoes of a higher size to avoid any compression that will accelerate the cooling. Then, it is necessary as before all sports activity to warm up and do not forget this step, especially when temperatures fall below 5 ° C. A bad warm up easily gives way to stupid injuries, such as stretching or even rips. The excuse of the injury would be just too good to stay in your comfortable couch. When the temperature is cold outside, it is better to warm up inside. It would still be amazingly stupid to hurt yourself by stretching your muscles, so you do not get hurt. Warm up at home, your muscles will be warm and much more ready to face the cold.
“Breath is the cradle of rhythm”
The importance of breathing should never be underestimated. In case of cold and wind, it is better to inhale through the nose and exhale through the mouth to warm the cold air before it reaches the lung bronchioles. Obviously, when the effort is sustained, it is better to avoid this practice since the breathing will have to be rhythmically strategically to preserve a maximum of energy. Start your race against the wind. Obviously running in the wind increases the feelings of cold, it is not the most pleasant thing that certainly exists, but it is an evil for a good. The reason why it is advisable to run against the wind at the beginning of the race is precisely to have it in the back when you return. The temperature of the body increases if you are pushed by the wind.
"Worry about what you eat and not who will eat you"
The cold will feed itself with your energy and it would be preferable that no one dies of hunger, it is an aspect not to be forgotten either. When we run, a raclette machine seems complicated to carry. Let's say it's a little bulky ... But that's not a reason not to eat during the effort. Dried fruits, cereal bars or energy gels are the takeaway food in the race. Their carbohydrates or sugars will be quickly used by the muscle and brain cells to fight the cold and bring energy. And yes, it seems contradictory with the race but eat, it warms and is very recommended when you want to exceed 15 minutes of racing. Food as well as hydration! Breathing cold air speeds up dehydration. It is very important that you think of taking water with you, and drink it in small sips during and after the race.
The cold, you will have probably understood asks very much about the physical resources at all levels. However, the coolness is more likely to speak about something pleasant when it is 40 ° C in summer and we ask only one thing, it is to see the temperature drop. Especially when the cold is dry, and at that time, the word comfort is the last word that you want to use. Indeed, when the cold is dry, it attacks the skin and it is often the face that suffers first consequences. With a cream or hydrating milk rich in fatty acids, moisturize your skin before and after your release. This will limit drying and other irritations of your skin, accelerated by the cold.
Finally, the last step is rather pleasant. It's about ... rest, recovery! No, one last thing, let's talk about muscle building. When you see the end of your running approach, take the time to slow down by doing muscle building moves at the end of the race. They will help the thermal equilibrium after the end of the effort, and will avoid the hypothermia which can quickly be reached in case of great cold. Do not forget to stretch at the end as we did before rushing into the cool of winter. This step is the last and better not to forget if you want to avoid aches the next day.
Following all these rules will allow you to face the freezing temperatures of winter, to "surf" on raindrops instead of undergoing it painfully. Once your shock equipment is on, you will be ready to fight whatever is on your way. Wind, rain, snow and negative temperatures will be invisible to you. Be sure that the fresh winds are already there, to hit us hard and feed our laziness on Sunday mornings. Fortunately, we do not worry about you.
And even if "It's psychological, cold, it's in your head", we understand that you do not let your soup cool before eating as an old saying.