Running in Winter: 3 Tips to Keep Training and Improve Performance

The coach shares guidelines on hydration and proper clothing for practicing sports on cold days

It is common for many people to have doubts about how to maintain the consistency of their health as the cold weather arrives. running in winteras the change in temperature can affect the performance of practitioners and even cause some discomfort.

According to Saucony coach and ambassador, Julius Dotticold doesn’t interfere with your workout. On the contrary: with a little attention, you can actually improve your performance, he explains. Below, the pro shares some tips to improve your performance when running in the cold, safely.

Tips for running in winter

Warms up the body

Warming up is important for any exercise because it prepares the body for safe activity, and in cold weather it couldn’t be any different. Find an enclosed space and prioritize joint mobility, that is, focus on hip rotation, running in place, rotating legs and knees, avoiding static movements, thus increasing blood flow, body temperature and local blood pressure.

“Doing dynamic movements helps to warm up and prepare the body for a better run, because when we train, the molecule is broken down into 30% energy and the remaining 70% heat, so in the cold it is easier to dissipate, generating a higher heart rate and greater caloric expenditure”, underlines the trainer.

• Appropriate clothing

The right clothing for training in the cold, according to the professional, are leggings, windbreaker, second skin, long-sleeved shirt, hat, wristbands and neck warmer. Pieces that warm your body and that, added to the warm-up and training, will help you in your running performance.

“Prefer clothing that is suitable for these activities and that does not get in the way while running. Also choose clothing that is easy to handle, so that, as your body warms up with exercises, you can take them off and put them back on at the end of the workout,” suggests Dotti.

“For your feet, always opt for thicker socks, which help to warm up, but do not interfere with wearing good sneakers. Now speaking of them, generally the more structured ones are better, with a more padded upper and great cushioning and softness. lower temperatures”, adds the coach.

Food and hydration

In the cold, our vasoconstriction increases, so the blood circulates in less quantity and is warmer. This causes the body to use more energy and, consequently, we feel hungrier. “The advice in this case is to use any source of carbohydrates that increases the glycemic index, to favor the running performance,” advises Dotti.

However, according to the coach, the most important thing when running in the cold is to take care of your hydration. In the colder seasons we tend not to drink an adequate amount of water. So be careful and maintain the same standard of hydration in all climates, especially in cold weather.

“By following these guidelines, you can transform winter into a favorable season for running training,” explains the professional. “With adequate preparation, choosing the right clothing, attention to diet and adequate hydration, the cold can become an ally of your performance, ensuring more efficient and comfortable runs,” he concludes.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.