Running with Cold

Running cold ...

• El airit's cold it is not beneficial for your bronchial tubes, always inhale through the nose, a natural way of heating the aire, and exhale through the mouth.
• Wear fine wool gloves. The hands are the only part that does not get warm when running if you do not cover them, since the blood circulation is focused on the muscles.
• Do not wear synthetic materials like nylon directly on the skin. You will sweat a lot in certain circumstances and it will not insulate you from the cold. The sweat It is the one that leaves us openwork and has been largely eliminated thanks to the breathable fabrics. With the Gore-Tex A number of pores per square centimeter of such size has been achieved that sweat vapor can be filtered out by evaporation, but the much larger drop of rainwater cannot enter.
• The Climalite 2000 that "expel" the sweat to an external sheet compared to the one in contact with the skin, and once there it evaporates through the airand environmental. Thermal fibers fill the garments, and their main virtue is to "storage" aire among them that, in the end, is what really insulates the skin from the external cold
• If you are going to train in low temperatures Really, wear proper leggings. Pure lycra is worth little or nothing. Take care of your knees; Few blood vessels reach them and they depend more on the outside temperature.
• Polyurethane midsoles they isolate much better from the cold of the terrain.
• a raincoat it is only recommended if it is breathable, it is very cold or it is raining. It is better to resort to garments with a greater capacity to evacuate heat, arranged in several layers.
• You will often find the wet floor. Take a good look at curvy areas, steep slopes, stairs ... and watch out for slipping.
• Running at night on asphalt. We have fewer hours of sunshine and you will have to run in the light of streetlights and on asphalt. Two precautions: watch your knees if you have to step on harder floors (don't go overboard with the mileage) and watch out for reduced visibility. If you pass through a road open to traffic, stay out of the reach of cars and use reflective materials.
• When it freezes, the ground is hard, and with the irregularities of the rain, it is very easy to twist your ankle, so you have to look closely where you step.
• Demand start against the wind and finish in favor of it, protecting your face to avoid neuritic complications due to the action of the cold wind together with sweat (neuritis of the facial nerve ...) It is preferable to run against the wind in the first part of your session, when you have more energy and the Wind affects you more, and leave the wind on your back at the end of the session.
• Dress in layers. He prefers several not-so-thick garments over one heavy one. This will allow ventilation and heat dissipation when running; you can also take off what is extra when running.
• Wear light clothing and preferably reflective. In cold weather it gets dark earlier and visibility decreases due to cloudy weather, this makes you less visible to motorists and exposes you to an accident.
• A closed windbreaker it can be a cause of elevated body temperature and dehydration. Don't stop drinking water. Strangely enough, there have been dehydration in cold weather. A nylon raincoat waterproofed - that is, one of those of a lifetime - can give a good result if you know how to combine it properly. If we put the raincoat directly on the skin, we will begin to sweat profusely due to overheating, and imagine if you start doing the slightest bit of physical exercise. But nylon does not have any insulating capacity - in fact, it is an excellent transmitter of cold with which we will have serious problems.
• Especially protect your head and the trunk of your body. They are the parts where more heat is dissipated, and those that should be protected to avoid cooling the body.
• Use petroleum jelly on your face and ears. This will make the aire does not “cut” your skin, and it will protect you from the cold. Prefer cotton gloves.
• Make sure you don't rush beyond what your energies allow. If due to fatigue you need to stop your run and have to walk to reach a protected place, you will stop generating body heat and could fall into "hypothermia", a condition in which the body temperature drops too low and can be of consequences.
• Stretch all your muscles, it is preferable that you do it in a closed place, because if it is cold the body temperature drops quickly and you can injure yourself, keep running until you almost reach your destination, and when you enter, stretch.
• Save your personal record goals for another time. Just enjoy the cold and maintain your physical condition, which can serve you well for the following season of competitions.