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When the temperatures fall and winter starts, running outdoors may not be as attractive as on these moderate spring and autumn days. Fortunately, running outdoors can still be part of your program - you only have to take a few precautionary measures and choose the right equipment. And if you simply cannot stand the cold, there are many ways to stay in shape, even if you don't like to run on the treadmill.
But first how cold is too cold to run outdoors? According to John Castellani, a training physiologist at the Army Research Institute of Environmental Medicine, the highest risk of injury when running at cold temperatures, which occurs at 17 or 18 degrees below zero. As long as the temperatures are not that extreme, you should be able to walk outside as long as you have the right equipment to keep you warm.
Run outdoors
When you run outdoors, get dressed in layers and keep the moisture -abolishing layers closely on the body. Wool is a good choice of fabric for the basic layer. Next, wear a layer of cotton or fleece, which serves as insulation under your top wind -resistant layer. Since frostbite appear more on the extremities and the exposed skin, it is a good idea to wear gloves and moisture -sloping socks and to cover the head and face at falling temperatures.
Equipped and dressed for a run outdoors, however, is not sufficient. A real dynamic warming up is the key to avoiding “cold muscle injuries” - something that can also occur indoors. A dynamic warming up consists of exercises in a dynamic or movement pattern that imitates the movement patterns that you will perform during your training. Runners should run their leg swings from front to back and from side to side and easily jog on the spot to increase the core temperature and prepare the muscles for work. Castle lifting and lifting toes are also a good dynamic stretching of movement before running. As soon as you have warmed up, you can start running.
Indoor running ideas
Run on the treadmill feels different than running outdoors, many people break off their running program when the temperatures sink and prefer to wait for warmer weather. Others do not like the monotony of running on the spot. In addition, Laufen does not offer the wind resistance of running outdoors on the treadmill and they consume less energy when running indoors, which leads to less burned calories. In order to maintain the burn, simply increase the tendency to a gradient of 1 to 2 %.
If you can get used to it, running on the treadmill offers many advantages - the temperature is constant, many treading tapes offer display options for television programs or virtual runs, and the incline and speed can be changed with a finger touch. But if you are still not convinced that running on a treadmill can be good for you, the search for an alternative activity may be a better option.
Get up
Stair climbing is a great addition to running. Both a staircase and a stepper offer a climb of around 65 %, which cannot be reached by a treadmill. Stair climbing also has a plyometric component that builds up strength in the stabilizers of hip and increases the lung capacity. Brief climbing stairs can improve your VO2MAX (this is the ability to use oxygen more efficiently during training). According to a study published in the British Journal of Sports Medicine, improved women who did staircase for eight weeks on five days a week, their VO2max by 17 %.
Rowing, rowing, rowing your boat
Rowing, a full body training, is another great alternative or supplement to your running program. You pull with your upper body, press your legs and keep a good posture during the entire movement. For this reason, rowing can actually help improve their entire mileage. Since rowing is carried out while sitting, it also gives your joints a break from the loads of running- this makes it a great recovery or training with little stress.
Strengthen and stretch
Take this time to get your whole body into shape by strengthening and stretching. The commissioning of a personal trainer to evaluate your posture, orientation and running shape on a treadmill can help you develop the right routines and identify specific exercises to improve your running.
Winter is short and spring will bloom before you know. Use the internal time and keep your passage strong.