Emily King, principal of the school at Barrecore, also stresses the importance of warming up completely, because cold weather means you need to “make sure your muscles and joints are ready enough for more intense movements in order to help prevent injury but also to get the most out of your planned workout.” “
If you’re not sure exactly how to warm up, Boom Cycle trainer LJ Holmes recommends starting with mobility positions like incline and uphill dogs, cat pews, and leg swings, before moving on to aerobic exercises. Light as walking or jogging in place, as well as going up and down stairs – just to give the body more time to prepare for movement.
winter sports clothing
The choice of clothing is especially important in the winter. “There is a saying from Dave Bass, a physiologist at Yale University, in the 1970s: ‘A man in a cold environment is not necessarily a cold man.’ That sums up the problem: It’s your tissue temperature, not the ambient temperature,” says Professor Tipton.
To create a warm “microclimate” around your body, you need to hold hot, dry air close to your skin with a base layer, warm tights, and a thermal jacket. Professor Tipton suggests covering your head when temperatures drop below 5°C; Choose fabrics that wick away moisture to prevent sweat from cooling your body; And use clothing with tight seals to keep out cold air. All your gear should be windproof: At 4°C, a cold wind of 20mph will bring the temperature down to the equivalent of minus 7°C.
For some of us, even wool socks and ski gloves don’t keep out cold extremities. Studies show that women’s fingers cool faster than men’s, possibly due to the relative size of the hand. “You can wear gloves, but the main source of warming the hand and foot will always be the blood flowing in them,” advises Professor Tipton. “Your body shuts off blood flow to the hands and feet in order to maintain a deep body temperature by sucking the blood under body fat, which has the same thermal properties as cork. So to avoid cold hands, warm up before leaving the house and stay warm when you go out.”
Your arms are also susceptible to cooling, due to their high surface area to mass ratio and the proximity of nerves near the skin, so keep them covered. On very cold days, put a gentle pressure on your mouth: inhaling cold air can irritate the lining of your upper respiratory tract and lead to flu-like symptoms, such as a runny nose or a dry cough — enough to worry about strangers in the bar at once.
As the president of Fresh Fitness Food in Georgia says, “The change in weather is also a great excuse to switch up your workout and even treat yourself to some new exercise equipment.”
Sola Panayoto, trainer at Boom Cycle, says layering “by adding a thin layer of base underneath your regular training gear” is essential to warming up your body. She also adds that proper footwear is a must, as non-slip shoes can protect against current weather conditions.
Monitor your body temperature
Outdoor swimmers have incredible health benefits in winter, but they also face the biggest challenges: A person cools two to five times faster in cold water than in air at the same temperature. . But it pays to dive more often: Research shows that after just 5 x 3 minutes of immersion in cold water, swimmers experience a 40% decrease in their cold shock response. “We tested the canal swimmers after 14 months and they were much better off,” adds Professor Tipton.
What do you eat and drink before exercising in winter?
According to nutrition consultant Richard Tucker of the Human Performance Lab, carbohydrate intake should be increased during winter training. “Cold-induced thermogenesis (CIT) means your body starts burning more calories to stay warm,” he explains. This can lead to an increased demand for carbohydrate oxidation, with carbohydrates becoming the preferred source of energy. Cold weather can also disrupt digestion and the ability to transport nutrients, as blood flow to the digestive system is reduced. Therefore, you may want to choose semi-solids (easier to digest) such as gels or foods that are high in moisture, such as bananas, barley bread, or homemade pancakes.
Cold also dampens the thirst reaction, so always keep yourself hydrated before and during exercise. Professional cyclists carry bottles of warm lemonade during the winter to encourage them to drink more often.
10 ways to run safely this winter
The number of people running and exercising outdoors during the Covid pandemic rose 63% in 2020, according to a report by Sport England. For many people who work from home, the physical benefits of jogging, jogging or hiking have helped overcome the mental stress of Covid-related restrictions.
But the cold weather means that many people who are new to running, in particular, may need to adapt their routine, update their equipment, and take a few simple safety precautions in order to keep exercising. the outside.
Helen Jenkins, two-time world triathlon champion and star of the new documentary Endurancesports.TV says Super state of mind. “But with good planning, there is no reason why you can’t reap the rewards from running.”
Share your race
Many runners will share their completed running data on performance apps like Strava, but if safety is a concern, it’s worth sharing your plans before heading out. “I’ll tell my husband which way to go and when I should be back,” Jenkins suggests. “If you’re single, just text a friend and tell them your plan—or better yet, go with a running buddy. I find that also makes me responsible. If I can meet someone to run, it helps me get out and go!”
“I live in an area where many streets are not well lit, so I wear a headlight and high visibility clothing,” Jenkins adds. The headlights are light enough not to get in your way, but effective enough to allow you to see the road ahead and avoid injury from slipping on ice, potholes or broken pavement. “Whenever possible, try to run against the flow of traffic to make sure you are visible to oncoming drivers and can see them as well.”
“If you’re uncomfortable with running, it can affect your motivation,” Jenkins adds. Wear layers that you can remove as needed and a breathable wet weather jacket is a good investment. My feet were wet when I ran in the winter, but I switched to my new running shoes—On Cloudflyer Waterproof—which are great for keeping my feet dry and warm.
“If it’s cold or there are a lot of wet leaves on your path, consider a pair of ‘bold’ shoes,” suggests Julia Davis, 2020 Coast Ultra Xtreme winner and 50-mile record holder. South Downs Road. Many brands offer Running shoes have deeper winter versions of their regular trail running shoes. “Often a pair with good rubber grip or even a lightweight sneaker will work.”