Running is perhaps the most democratic sport. It does not require expensive equipment and gear, you can practice it almost anywhere and all year round. However, the latter may cause problems, because the cold winter is not conducive to long workouts in the fresh air. The solution is to choose the right clothes for running in winter, which will not let you freeze and will not restrict your movements. This will allow you to continue training all year round in any weather.
Kit components
Even if you are an amateur runner, the first clothes you come across won't do. The kit options for summer and winter running also differ from each other. If in the first case almost any T-shirt, tank top, pants or shorts made of natural, sweat-absorbing and ventilated fabric will do, then in the cold season the choice of clothing is a responsible matter.
To better understand what to wear for running outside in winter, it is worth considering the kit options. Clothing can include several components:
- an undershirt or vest. This is what is worn on the naked body and is in direct contact with the skin. The item should be made of synthetic fabric that does not absorb moisture, but wicks it away. If the T-shirt absorbs sweat, the body will become overcooled and freeze. Polyester and thermal underwear are excellent;
- sweatshirt - a sweater, turtleneck or long-sleeved sweatshirt is worn over a T-shirt. This clothing can be made of any materials, including natural ones. The item should not be too bulky, as it will get in the way, gathering in folds under the jacket. The best solution is a sweatshirt with elastic bands or ties at the bottom and sleeves;
- the top layer of the set is a sports jacket. It should be light and not restrict movement. Membrane fabric is perfect - it is light, windproof, repels moisture (if, for example, it is snowing), also insulates well from the cold, does not let frosty air through. It is better if the jacket has a hood;
- when it is warmer than -15 degrees Celsius outside, sweatpants alone are enough. In severe frosts, fleece-lined thermal leggings should be worn underneath;
- sneakers — you should approach their choice most responsibly. Comfort and productivity of running depend primarily on shoes. Summer options are not suitable here. Shoes should not freeze in the cold. The product label should indicate what temperature it is intended for;
- socks - this item of clothing should be thin but warm. When putting on socks, sneakers should not be tight. Therefore, woolen ones are unlikely to work. The best solution is thermal socks made of special fabric;
- gloves - they should be comfortable and warm. Thermal gloves, as well as thick knitted and woolen ones, are suitable. You can also run in mittens, in severe frosts they will better protect your fingers from frostbite;
- The main thing when running is to protect your ears, which are the first to get frostbite. The cap should fit tightly to the head, cover the ears, and have a ventilation hole on top. In frosty, especially windy weather, hats with a face mask with slits for the eyes (balaclava) will come in handy. Knitted and crocheted options are best.
You can add a knitted scarf to the set. In heavy snow and wind, special glasses, similar to those used by skiers, are useful. They will protect your eyes from precipitation.
An important requirement for winter jogging clothing is that it should not restrict movement. In terms of “warmth”, it should be lighter than everyday wear, and should not let air through.
The principle of multi-layering
Winter running clothing sets are made up according to the principle of multi-layering. The rule of three layers is used:
- 1 layer - its task is to remove moisture. For the first layer, thin clothes made of special fabrics are used that allow the skin to breathe, remove sweat to the second layer of clothing. This prevents the body from overcooling, prevents the proliferation of bacteria on the skin. During sports activities, a person sweats actively, and if you neglect the first layer, the clothes will quickly become saturated, as a result of which the body will become overcooled;
- Layer 2 - its task is heat insulation. This is the warmest layer - a sweater or sweatshirt made of fabrics that retain heat well. It also removes moisture to the third layer. Protects a person from hypothermia, warms;
- Layer 3 - its task is to protect from external conditions. It should not let in wind, cold air and moisture, thanks to which you can exercise even in snowy, rainy, windy weather. This layer is represented by jackets, windbreakers made of special fabric.
In cold weather, layering is also useful because an air layer accumulates between the layers of clothing, which prevents the body from losing heat and the penetration of cold from the outside. Several layers of clothing are warmer than one, even if it is the thickest.
What is compression clothing?
Among winter running clothes, compression clothing is worth highlighting. It has been used for a long time to help with venous diseases, but for sports purposes – comparatively recently. First of all, it performs the function of stimulating the outflow of venous blood, improving its movement upwards, to the heart. Blood circulation improves, oxygen and nutrients are distributed faster among the muscles, and decay products are removed faster. Thanks to this, muscle fatigue occurs later, which is important for sports training.
Compression clothing "pulls" the body. Vibrations during running are reduced, the muscular skeleton, ligaments, and tendons receive additional support. The possibility of microtraumas, ruptures, and sprains, which are fraught with more serious injuries, is reduced. During long runs, as well as during beginners' training, this makes it much easier to cover the distance.
Compression improves the body's sense of space. In tight-fitting underwear, it is easier and more convenient to follow the running technique, and the coordination of movements improves. In compression clothing, it is more difficult to stumble or fall. There are compression socks in which the foot is placed most correctly.
All compression sets are created specifically for running. The fabrics used in sewing such sets perfectly remove sweat, perform heat-insulating functions, and are pleasant to the body. They do not allow overheating and overcooling, which is especially important for running in winter. They perform the function of thermal underwear, so they are used as the first layer of equipment.
Manufacturers of compression underwear also produce special series for recovery. They help the body to get into good physical shape faster, recover faster from injuries and long absences from training. The compression effect of such clothes is higher than that of ordinary ones. This means that positive results can be achieved faster.
It is better to choose compression clothing on the recommendation of a doctor or sports trainer. When choosing on your own, you can make a mistake, as a result of which instead of benefit, you can harm the body.
Basic rules of selection
The right sportswear for running in winter should be chosen with special care. If you make a mistake in one thing, the run, instead of health, will bring only discomfort, hypothermia, cold.
How to select individual items of the set:
- socks - this detail of a sports wardrobe seems insignificant, but it is precisely on it that the correct position of the foot and the feeling when running depend. In good socks, the foot does not sweat, does not slip, and is comfortably located in the sneaker. In woolen and terry traditional socks, the foot will sweat, which will create difficulties when running. It is better to choose special compression or thermal socks. They are half synthetic, half natural materials, and have no seams. Many brands produce special socks for running with a thickened toe and heel, with a ribbed surface of the foot. This eliminates the slipping of the foot in the shoe;
- outerwear for winter running. These should be jackets, suits (jacket plus pants), a vest made of waterproof and windproof fabric. Both men's and women's suits from popular brands are made of membrane materials. They are effective in precipitation weather, do not let water through either from the inside or the outside. Do not skimp on outerwear. A quality jacket is half the battle;
- the second layer of clothing. You need to choose a jacket, turtleneck, sweatshirt or pullover based on how breathable and warm it is. This is the main layer that provides warmth to the body. It is better to choose warm enough materials that conduct air and moisture well. It is important that this clothing has long sleeves and protects the body from the cold as much as possible. It should also fit the figure, not restrict movement, and not get knocked down when running. The best option is a knitted sweatshirt with elastic bands on the sleeves and bottom;
- underwear - the bottom layer of clothing for running should be chosen as carefully as the top. Underwear should wick away (not absorb) moisture, "breathe", be pleasant to the body, and not restrict movement. Preference should be given to special thermal clothing or compression underwear of well-known brands. The fabric should be synthetic, but breathable. In the cold season, you will need not only a T-shirt, but also tights worn under the top sweatpants;
- hat - the materials for the hat should be at least half natural. A thick knitted hat is the best option. For frosty weather with wind, a mask hat with slits for the eyes and mouth is suitable;
- shoes - when choosing shoes for running in winter, you need to pay attention to their flexibility and the thickness of the sole. The first is so that the sole does not freeze in the cold. The second is so that your feet do not freeze. To avoid slipping, the sole should be ribbed, which provides better grip on the surface. Good shoes have a temperature range in their characteristics in which their use is optimal.
Generally speaking, you need to approach the choice of winter running clothes responsibly and not skimp on the price. After all, the quality of training and a person's health depend on its quality.Running clothes should be high-quality, multi-layered, and focused specifically on sports activities. When running in cold weather, it is important not to overcool, not to freeze, but at the same time not to overheat. Clothing should not restrict movement and effectively protect against the negative impact of the environment.
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