Cold, snow, wind, fewer hours of light. There are many elements that make it difficult for us to train in winter , but generally adverse weather conditions do not have to be an impediment for an athlete to train outdoors. Of course, training in winter is not the same as doing it at other times of the year, since the conditions are radically opposite, so we present you 5 tricks to train in winter and get the most out of your training.
1 Eat well
The first step to be successful in sports is to eat well. Fruits and vegetables should be the basis of your diet, taking advantage of seasonal products: winter cabbages, lettuces, tangerines, oranges, pomegranates, endives, red chicory … without forgetting those that we have available all year round. They help you to strengthen the immune system and prevent constipation, for which we can also use vitamin C sports supplements. Do not forget to take sufficient amounts of carbohydrates and protein, the basis of sports nutrition.
2 Heat well
Warming up is always important, but in winter warming becomes more important because it takes the body more time to warm up. Stretch well, lengthen the time you invest in rolling … The fact of starting to train while still cold can cause injuries both at the muscular level and in tendons, joints or ligaments. Until you get completely warm, do not start demanding yourself. It may take longer to complete the warm-up than the workout itself.
3 Bundle up … but be careful
Our tendency in winter is to keep warm, but when doing sports it can be counterproductive. In the market we find technical clothing that allows us to train in winter without getting cold at a decent price, and it is advisable to dress in “onion mode”, with different layers that we can remove as we warm up. Avoid overcoat and whenever you can leave the raincoat at home as it prevents the evaporation of sweat. You should only use it if it rains a lot or in short warm-ups.
The chest, hands, feet and head are the parts where we lose the most heat, so we will protect them well. A hat, a brief or some gloves are essential to do sports outdoors in winter, and if at some point we can always keep them in a pocket. As for the feet, good technical socks will help us not to get cold. Finally, if you go for a run or bike at night, wear reflective clothing. It will not cost you to find them, and you will gain security.
4 Breathe in through your nose, breathe out through your mouth
Breathing is a key element for our performance, but when we train in winter the difference between breathing well and breathing badly is even greater. The ideal is to inhale the air through the nose and expel it through the mouth, so that we lengthen the path to the lungs and something warmer arrives. Thus, we avoid throat irritations and problems in the bronchi. If the cold is extreme, with temperatures below 0ºC, you can use a protective mask.
5 Cover up after training
Mother phrase where there are, cover up after training is mandatory to avoid health problems. Thus, when you finish training, take refuge in your warm place as soon as possible and remove wet or sweaty clothes quickly to avoid a cold or infection from appearing in what is called the “open window”, that period of 30 minutes after training where the immune system is weaker than usual and where we are more exposed than ever to such problems.