HOW TO TRAIN IN THE COLD

Dr. Lorenzo Lotti, Running coach

In winter, when we are still indoors in the heat, it is often difficult to leave the comfort zone and go for a run or train outside in the cold.

To give you the right energy, and also to prevent injuries due to overly contracted muscles (typical of the cold), my advice is to start warming up well at home, to increase body heat and blood flow to the muscles.

What exercises should you do before running and training in the cold?

I adopt a circuit of 8 exercises that lasts a total of 6 minutes. Each exercise is held for 30", followed by 15" of rest.

• static plank

• side plank

• side plank on the opposite side

• mountain climber

• gluteal bridge

• quick jumps from a standstill

• you sink

However, consider that these exercises do not replace the warm-up: so start running the first two kilometers at a slower pace.

Here are also 4 other tips for enjoying your run in winter:

CLOTHING

Today there are companies that produce very high-performance garments. I advise you to spend a few euros more to purchase the more technical materials. The best way is to dress in layers, but not too much.

Prefer fabrics that are thermoregulatory, meaning that they protect you from the cold but also allow you to breathe, allowing your skin to always stay dry. Running with a "plastic" windproof will protect you from the cold initially, but after a few kilometers you will find yourself bathed in sweat. Cover the extremities: hands, neck, head. They are the ones where the most heat is lost.

WHEN TO TRAIN

I advise you to always train during sunny hours. From late morning to early afternoon you will find the temperatures less cold and the daylight will help you get out of your comfort zone with less resistance. Furthermore, you will be able to enjoy a vitamin D bath even in the darkest season of the year. And all this will only improve your mood.

However, if you don't have the opportunity to train with light, remember to wear clothing with reflective elements (or better yet wear some lights on your arm or head) to make yourself noticed by other road users. Safety first of all.

SHOES

The shoe you wear in winter must be suitable for the weather conditions you will find. So, choose a waterproof shoe (that protects you from the water but also from the cold!) and with a sole that has excellent grip even in the wet or on icy or slippery roads.

BREATHING

In winter, the difference between our body temperature and that of the outside air is greater. So it is very important not to breathe through your mouth, but not your nose, as much as possible. If you breathe through your nose, the air will be filtered and warmed.

DURATION AND INTENSITY OF TRAINING

If it is very cold, staying outdoors for a long time can increase our discomfort. Shorten the sprint of your sessions and maybe increase the intensity a little, so you always keep your body warm. Do not stop. Do some pre-warm up exercises at home (as we have just seen) and, if you have the habit (recommended!) of doing static stretching at the end of the run, don't do it on the street, but when you get home, in the heat.

BODY CARE AFTER WORKOUT

To beat the cold, it can be very useful to perform a self-massage with a massaging and warming oil. I use toning oil for massage Strongful Winter Oil. It is a nourishing oil that maintains and improves elasticity, firms the tissues, counteracts sagging and dullness of the skin. Easily absorbed, it develops heat on the skin thanks to its components. It has a soothing and decontracting action, which makes it suitable for sports massage during the winter season.

If you like taking a hot bath, you can use a few drops of Idrobagno iu which, thanks to the precious essential oils it contains, is able to give a pleasant sensation of tone and well-being, leaving the skin soft to the touch. If you don't have a shower, you can pour a few drops onto a natural sponge and pass it all over your body starting from bottom to top.

If it is true that running in the cold is challenging, it is equally true that training in low temperatures can also bring various benefits. Several studies have highlighted that the colder the air, the less stress physical exercise produces on the body and this allows us to run for longer, thus increasing our resistance to fatigue. Furthermore, running in the cold strengthens our immune system and helps keep seasonal ailments away.