Its various doubts about running in cold weather, useful or not, its healthy or unhealthy. In this article we give you some tips on how to prepare for running in cold and what happens to your organism in this weather conditions.
There are people who are more enjoyable to run out- than in indoor fitness centers on conveyor belts. That’s understandable, because just running in nature is interesting and gives a different feeling than running indoors. The important thing is to prepare well for the external conditions and know what negative consequences may be reflected in your body.
Cold air causes tightness in the chest and airways, because the blood vessels constrict under the influence of cold air. Running will stimulate blood circulation, blood vessels begin to expand and you’ll be warmer. Another phenomenon when running at low temperatures is the loss given liquid, perhaps even more than in the summer months. The body is covered with a thicker layer of clothing and sweating also lose fluid and seamlessly via exhalation of warm and humid air.
Useful tips that will help you to save and easily submit low temperatures when running:
Footwear for running. Wear footwear that will keep the heat on the feet but also ensure that the feet and legs dry. It also refers to socks that will keep the heat at the same time there will be wet from sweating feet.
Clothing for jogging. Would you want to be warmly but without sweating too much. The rule is to dress as if it were 20 degrees warmer outside compared to the current temperature. Then they need to wear layered fabric, which has a zipper at the neck and armpits, to be able to make ventilation in case of raising body temperature and sweating. It is necessary to wear a hat and gloves because the greatest loss of heat through the head and over his hand. At temperatures below 10 degrees C it is necessary to wear a jacket windbreaker through several layers of fabric and at lower temperatures scarf over his mouth so as not to directly breathe in the cold air.
Visibility. Wear light and fluorescent clothing, and in the case of twilight or darkness feel free to bring something to light, especially if you run in the dark field or road where traffic is common.
Warming up before running. Before running out, heat in the apartment jumping rope or running up and down stairs. Warming up should be enough to prevent sweating before going out in the cold. It is said that, its not so cold as you have enough heated.
Forget speed. Experienced experts say it’s more important to keep fit and keep mileage than speed up and get more kilometers. If the air is very cold you are looking for a field that has multiple regions, at an altitude of 300m and a higher temperature can be up to several degrees be higher. Share your running two times a day, it is better than a long time, where you are more exposed to low temperature.
Quick change of clothes. Your temperature of warm body declines sharply as soon as you stop running. To avoid side effects, such as fever, change as fast as you can. Especially females need to change the bra as soon as possible. Change the cap, place a dry to a wet head. If you’re away from home or returning the car, stop at the nearest place to change clothes and be sure to take a hot drink.
In case of rainy weather, crucial that your feet stay dry. Some experienced runners wrap their feet with socks in a plastic bag and then putting on their shoes. Bag keep feet dry even if you run around the ponds. Good advice if you need to overnight to dry your shoes, put crumpled papers in shoes and leave to rest, the paper will extract moisture from shoes.
These are tips and tricks of top runners, who have had enough experience and time to find the right way to enjoy running through the cold conditions and thereby do not bring your body into a health-threatening situation.
What is glycemic index?
The glycemic index (GI) is a number associated with a particular type of food that indicates the food’s effect on a person’s blood glucose (also called blood sugar) level. Carbohydrates with a low glycemic index increasing sugar in the blood slower, high glycemic index increasing sugar in the blood faster. As is sugar in foods is simpler (glucose, sucrose), rising level of sugar in blood is faster. Fructose (fruit sugar), although it is a simple carbohydrate, but rising level is slower. Complex carbohydrates, such as starch from cereals and potatoes, must first be separated to simpler sugars, and then pass into the bloodstream. This process takes place in the digestive tract and liver and depends on the: type of sugar, cooking food and dietary fiber (quantity) in the diet.
Foods with a low GI are slowly digested and long stays in the small intestine, hours after ingestion. Good sides are slow and continuous release of glucose that occurs during the performance of physical activity. For foods with a low GI sugar level in the blood is held stable while eating foods with a high GI will free glucose too quickly, which results in a tremendous increase in blood sugar.
THE IDEAL FOOD IS A FOOD WITH GLYCEMIC INDEX LESS THAN 45. FOOD WITH GLYCEMIC INDEX FROM 45 TO 60 IS IMPORTANT TO USE OCCASIONAL. FOOD WHOSE GLYCEMIC INDEX OVER 60 IS IMPORTANT TO USE RERELY.
Diabetics should avoid concentrated sugars (honey, juices, white sugar, sweets stored with sugar, cakes, muffins), because glycemic index of glucose is 100, white sugar index is 68. If your body need sugar replace with fruit, fruit has index 23.
The quantity of fruit a day that you enter , not only determine the glycemic (sweet index), also determine the amount of dietary fiber, vitamin and mineral composition, the amount of water fruit acids and total caloric impact of certain types of fruit. Legumes (beans, peas, beans) have a large glycemic and caloric effect, but they should eat, because it is healthy food and this food is rich with dietary fiber.
Learn compositions of foods, their caloric value, glycemic index and amount of dietary fiber. At first it may be difficult, but once you get the hang yourself it will be surprised success and ease way to control your blood sugar. With increasing intake of sugar and food with a high GI your body will need more frequent intake of sugar, so it is important to bring groceries with low GI so you will be full after meal, do not need more food and also you will not increased your body weight.