How To Warm Up Before You Run | Step-By-Step Running Warm Up Guide
Time to warm up. What to wear for a run in the fall?
October is a month with a cold snap, wind and puddles on the roads. But chilly weather isn't a reason to stop running outdoors. It is possible and even necessary to continue maintaining shape in this way, it is only important to choose the right equipment so as not to catch a cold. So what kind of things do we need for a run if the thermometer reads below + 10 ℃?
There are two main principles that should be followed when choosing autumn outfit.
First, you need to dress in layers so that each of them fulfills its function: keeping warm, moisture removal or protection from wind and precipitation. Second, don't wear too much clothing to avoid overheating. At first, you may think that by dressing as warmly as possible, you feel comfortable. But at the peak of the run, the body will overheat, start sweating intensely, you will become hot - the chances of catching a cold double. Some seasoned runners even advise using the ten-degree rule. According to this principle, you should pack for a run as if the outside air temperature is 10 degrees higher than it really is.
We tell you what items of equipment include layers and what functions they perform.
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Layer Zero refers to special running underwear. Of course, it is not a required attribute, but there are many advantages to using it. Running underwear is made of thermal material or special synthetic compounds that have good thermoregulation. Thus, it wicks moisture outside and retains warmth.
At temperatures below + 10 ℃, we recommend to put aside the summer set, consisting of a T-shirt with shorts, and use it as the first a layer of longsleeve and tights. They must be made of elastic, lightweight, breathable materials such as sports synthetics. It is important that this piece of equipment fits the body, but does not restrict movement.
By the way, if for aesthetic reasons it is uncomfortable for you to run in some tights, then you can put on running shorts over them. They will not only relieve you of embarrassment, but also serve as additional insulation.
For those who like running in frosty weather, we advise you to think about insulated tights. They can usually be distinguished by their tight fit on the front of the leg. If necessary, you can put on thermal underwear under them.
If the temperature tends to zero or goes a little to minus, then you should take care of an additional layer. Its main function is insulating. At the same time, it continues to drain moisture even further away from the body. The second layer of equipment includes items made of fleece or Polartec. For example, a fleece jacket is ideal.
This layer acts as a protection against wind and precipitation. Clothes underAbused as a third layer, it must breathe and not retain moisture in order to allow things underneath to dry.
If the air temperature is kept in the range from + 5 ℃ to + 10 ℃, then a suitable piece of equipment is a light windbreaker that can be worn over a long sleeve. In the case of a noticeable cold snap, we recommend purchasing a more reliable protection - a windstopper jacket, it should be worn on fleece. The main feature of Winstoppers is the presence of a special membrane, thanks to which air from the street is not admitted to the body, but steam from the inside can freely seep out.
When If your feet need to be insulated too, include windproof pants in your running kit. They are made of lightweight fabric that will keep moisture from getting wet in rainy, windy and even snowy weather.
In addition to basic clothes, it is worth paying attention to additional accessories that will make an autumn run even warmer. Among the useful items of equipment, we are ready to recommend the following.
• Socks . It's time to put aside the summer cropped version and get the long socks that completely cover the ankle. Some people choose to wear gaiters or compression knee socks to further protect their shins.
• Gloves . High-quality running gloves not only insulate, but also protect from the wind, as they are equipped with a windstopper material. In addition, many models have touch-sensitive inserts on the fingers so that you can easily switch music on your smartphone or answer a call.
• Buff . This is a bandage that is mainly worn around the neck and insulates the throat. But you can see runners wearing it as a gaiter or as a bandana - this is also possible.
• Hat. It will protect your head from the wind. Plus, a specialized running garment will wick moisture away from your hair.
Last, but not least, we'll cover. In general, when autumn does not frustrate with frost, and the air temperature is moderately cool, you can leave the same sneakers in which you trained in the warm season. If it's freezing outside, and you can hardly stand the cold, then sneakers with a warming membrane will do. The coating will also protect you from unwanted splashes that will not penetrate the inside of the shoe.
Another reason to change is changing the running surface. Although now almost all city roads are asphalted, among us there are still lovers of jogging along forest paths and rough terrain. In this case, it is better to change your asphalt sneakers to dirt ones. They are equipped with a special sole with a pronounced tread pattern, which makes running safer.
Now you know exactly how to make an autumn run at least warm, but at the most comfortable and enjoyable. Listen to your personal feelings, warm up and start, without repulsionorok!