Running in Winter - The Runner Never Hibernates
Running in winter? "It?s not healthy", we can hear you say! Nobody wants to be out in the dark and freezing weather, including those runners who abandon their running trails as soon as the Velká kunratická race is over and don?t start back until it is time to run the Hervis Prague Half Marathon. But, by then, it?s too late. The runner is not meant to hibernate all winter long; those that consider running to be a summer sport are very mistaken! The more running one does during the winter, the better it will be for you come race day.
Dark, murky and cold weather may not be the best conditions for running but at least the endorphins released as a result of the physical challenge will keep you warm (except for when it is super cold or the wind makes it difficult to breath). For one thing, you will become physically and emotionally stronger. But running in winter can be especially difficult for women, since they cannot really run alone in some areas after sunset. We suggest, therefore, that you use the other options available during the week; running with a partner or using a treadmill, stationary bike, or rowing machine at a gym, and then get outside on the weekends and during the holidays otherwise you may have a very cold surprise on 27th March!
If you are a beginner, your running training will not take up too much of your time. You will need half an hour per day at the beginning, plus a little bit of extra time to get to and from the trail and for a shower afterwards, so you wont have to cope with the cold for too long!
There is no bad weather for running in the winter, only bad clothing. Besides high quality shoes, you should have functional underwear (more about that later) and additional thin but also functional layers, some of which you can always take off and tie around your waist and then put back on to return home. These layers should include a well-designed shirt or two and a windbreaker jacket that will work for windy weather and sub-zero temperatures. You will also need a hat or headband and we recommend taking a baseball cap, especially in rainy weather, to shield your face from wetness. Don?t forget, too, that if you plan to run along major roadways, you need to have in mind the ?see and be seen? rule - watch out for cars and wear light-colored clothing with reflective spots. In a reflective and flashing vest you will be visible and the cars will maintain their proper distance. And then, after your run, make sure to take off your sweaty clothes and jump in the shower as soon as possible, as this is the first stage of your recovery from the exercise.
Also, don?t forget to strengthen your immunity - take vitamins and minerals which you can supplement with beta-gluconates, colostrum, chlorella, or echinacea. Viruses attack from all sides and the best target for them is a weak body. If you do get caught by a virus, however, increase your dosage of vitamins, not of running!
