Как бегать зимой

Как бегать зимой

Количество слоев одежды зависит не только от температуры воздуха, а также от силы и направления ветра, влажности, открытости и продуваемости маршрута, интенсивности тренировки, особенностей вашей терморегуляции. Как выбрать кроссовки для бега зимой читайте здесь. Как одеваться   – будет еще отдельная статья.

ВЕТЕР — НЕ ДРУГ

Когда вы планируете маршрут, старайтесь выбегать против ветра. Вы не успели замерзнуть, кожа на лице еще не обветрилась, у вас есть силы дышать более осторожно. Ноги, руки все еще теплые, в спине нет чувства, что от шеи и до ягодиц вам кол забили. Даже если немного подмерзнете против ветра, по ветру вам будет гораздо комфортнее добежать. Если вы побежите по ветру вначале, то после разворота есть большие шансы обветрить лицо и слегка подморозить его, а также замерзнуть самому. Быстро добраться не получится, т. к. встречный ветер и усталость в конце тренировки не способствуют скорости. И всегда есть опасность снегопада, что замедлит вас и усложнит ваше передвижение.

БЕГ ПО КРУГУ

Лучше всего бегать по кругу в несколько километров. Во-первых, вы равномерно охлаждаетесь против ветра и согреваетесь по ветру. Если ветер боковой, то равномерно и поочередно промерзают щеки. Пока одна мерзнет, другая отогревается. Во-вторых, если вы замерзнете, поскользнётесь, что зимой очень вероятно, упадете или потяните ногу всегда будет близко к дому.

БЕРЕГИ ДЕНЕЖКУ ПРО ЧЕРНЫЙ ДЕНЬ

Если вы замерзли, поскользнулись и получили травму – всегда необходимо иметь деньги с собой. Зайдите в ближайшее помещение, если вы далеко от дома. Вызовите такси и ожидайте его в тепле. Благо, сейчас у многих есть Garmin Pay.

Если вы будете добираться на общественном транспорте, то постарайтесь хотя бы не стоять на ветру. Охладитесь вы очень быстро. Простуда и травма – это не то, к чему вы стремились, просыпаясь утром.

САМ В ЛЕС НЕ ХОДИ

Бег в лесу привлекает зимой. Бег по снегу очень романтичен, как минимум, и очень хорошо нагружает ноги – то, к чему мы стремимся особенно в первой половине зимы. Но лес не всегда безопасен. Атака своры бездомных собак – не тот адреналин, к которому вы стремитесь на лесной пробежке. Самым эффективным средством отпугивающий собак является стартовый пистолет. Зимой много карманов и есть куда его положить. Также неплохо работают петарды. Вторая опасность, с которой вы можете столкнуться в лесу – неровность рельефа и получение травмы. Если в городе вы легко можете добраться до дома, то из леса это уже проблематично. Поэтому, зимняя пробежка в лесу должна проходить в компании.

Зима – это не только ОФП (общие физические упражнения) и медленный бег, а также и интервальная работа. Без нее вы не сможете подготовиться к сезону. Манеж доступен только избранным, а на беговой дорожке можно и потерять интерес не только к бегу, а и к жизни как таковой. Если чистят асфальт от снега, и он безо льда – вообще никаких проблем. Что делать в других случаях и как подобрать кроссовки для бега зимой читайте в следующей статье.

ИНТЕРВАЛЫ ЗИМОЙ

Чем ниже температура, тем меньше времени на отдых между интервалами. Когда вы планируете интервальную тренировку, вы и одеваетесь немного легче. И во время трусцы между интервалы промерзаете быстрее. Поэтому сокращайте время отдыха. 5 минут трусцы при -10-15ºС уже непозволительная роскошь. Если у вас запланирован отдых между ускорениями 3 минуты, а вы после 2-х минут почувствовали, что замерзаете – начинайте следующий интервал сразу. Тело очень быстро остывает, а нагрузка на холодные мышцы может привести к получению травмы. Если вы сократили ваш отдых, то и сделайте поправки на следующий интервал – он должен быть либо короче, либо медленнее. Либо и то, и второе.

БЕГ ПО ЛЬДУ. А НАДО ЛИ?

Если на асфальте корка льда (вечером дождь прошел, а ночью мороз), то бегите медленно. Только легкая трусца. А лучше не выбегать, а заменить пробежку ОФП, беговой дорожкой, бегом по ступенькам в подъезде. Бег по льду очень травмоопасен. Можно как минимум «надергать» заднюю поверхность бедра, что может в последствии привести к травме. Травма задней поверхности бедра крайне неприятна и благосклонна к рецидивам. Можно просто поскользнуться и растянуться на льду. На таком льду никакие шипованные кроссовки вам не помогут.

ПЛОХАЯ ПОГОДА  =  -ТЕМП

При выборе темпа делайте поправку на погодные условия. Во-первых, на вас больше одежды – скованность и вы тяжелее, второе – толчок совсем не тот и биомеханика меняется. Зато улучшается вынос бедра. У кого длинный шаг – сможет его сократить т. к. олений бег чреват. Довольно легко прийти к рекомендованным 180 шаг\мин. Если вы бегаете по расчищенной аллее туда-назад, то каждый разворот забирает 2-4 секунды в темпе на 1 км.  Также дышите вы не так легко и свободно, что слегка лимитирует количество кислорода.

ФОНАРИК В ЛОБ

Зимой зачастую бегаем в темноте. Возьмите с собой фонарик – и вас лучше видно, и вам видно куда наступать.

ДЕРЖИ НОГИ СУХИМИ

Ноги замерзают чаще во время бега по тающему снегу. Никакой гортекс не гарантирует вам сухости ног. Во время приземления, вы расплескиваете жижу из воды и снега. И в момент ее взлета вверх, вы проносите вперед вторую ногу, и вся эта мокротень со звучным шлепом и со всего размаха попадает на верх кроссовка. 2-3 таких прямых попадания и ваши ноги мокрые. В таком случае, сразу бегите домой.

БЕГОМ ПО СТУПЕНЬКАМ

Если на улице замело, гололед и нет никакой возможности побежать – замените пробежку на улице бегом по ступенькам. Здесь я рассказываю, как это делать. Ступеньки – это то, что нам прописано для зимы – и силовая, и аэробная, и анаэробная работы.

ХОЛОДНО? КРУТИ ПЕДАЛИ

Одна из лучших альтернатив пробежке при плохой погоде – велостанок. Даже не умея ездить на велосипеде, вы поддержите свой функционал. Определяйте нагрузку ориентируясь на пульс. Но учтите, что пульс на вело обычно ниже на 10-20 ударов, чем при беге. Это объясняется количеством включенных в работу мышц. Плюсуйте 10 ударов сердца в минуту в среднем, и вы получите примерную функциональную беговую нагрузку.

БЕГ НА ЛЫЖАХ

Лыжи – это тот вид, который вы легко можете интегрировать в вашу зимнюю подготовку. Конечно, при наличии условий. Бег на лыжах включает огромное количество мышц, что способствует развитию мышц не только ног, а также кора и верхнего плечевого пояса. Следите за пульсом – он будет очень высоким особенно вначале.

С ЧАЙКОМ ТЕПЛЕЕ

На длительные тренировки возьмите с собой сладкий теплый чай или другой теплый напиток. Для его транспортировки можно использовать термос, которым пользуются лыжники.

Бег зимой прекрасен. Нет духоты, пульс не поднимается от высокой влажности и температуры, не нужно, за редким исключением, таскать как ишак воду на себе. Зимой не так уж то и много шансов побыть на улице, кроме пробежки. Да и холодный, морозный воздух сохраняет нас лучше. Как проведешь зиму, так весной и побежишь.

Big Up Urself!!!

Бег зимой. Как, в чем, по сколько

 

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