Кількість шарів одягу залежить не тільки від температури повітря, а також від сили та напрямку вітру, вологості, відкритості та продувності маршруту, інтенсивності тренування, особливостей вашої терморегуляції.
Як саме одягатися і як обрати кросівки для бігу взимку – будуть окремі статті.
ВІТЕР – ВАМ НЕ ТОВАРИШ
Коли ви плануєте маршрут, намагайтеся вибігати проти вітру. Ви ще не встигли замерзнути, шкіра на обличчі не обвітрилася, у вас є сили дихати обережніше. Ноги, руки все ще теплі, в спині немає відчуття, що від шиї і до сідниць вам забили кілок. Навіть якщо трохи підмерзнете проти вітру, все одно добігти за вітром вам буде набагато комфортніше.
Якщо ж ви спочатку побіжете за вітром, то після розвороту є великі шанси обвітрити обличчя і навіть підморозити його, а також банально замерзнути. Швидко добігти не вийде, так як зустрічний вітер і втома наприкінці тренування не сприяють швидкості. До того ж, завжди є небезпека снігопаду, а це сповільнить вас і ускладнить ваше пересування.
БІГ ПО КОЛУ
Найкраще бігати по колу в кілька кілометрів. По-перше, ви рівномірно замерзатимете проти вітру і зігріватиметесь за вітром. Якщо вітер боковий, то рівномірно і по черзі підмерзатимуть щоки. Доки одна мерзнутиме, інша – відігріватиметься. По-друге, якщо ви замерзнете, посковзнетеся або впадете чи потягнете ногу, зможете швидко добратися до будинку.
ГРОШІ — ХОРОШІ
Гроші завжди потрібно брати. Ви можете замерзнути, посковзнутися, отримати травму. У такому випадку зайдіть в найближче приміщення, якщо ви далеко від будинку. Викличте таксі й чекайте його в теплі. Благо, зараз у багатьох є Garmin Pay.
Якщо ви добиратиметеся додому на громадському транспорті, то намагайтеся хоча б не стояти на протязі. Охолоните ви дуже швидко. Застуда і травма – це не те, до чого ви прагнули, прокидаючись вранці.
САМ В ЛІС НЕ ХОДИ
Біг в лісі приваблює взимку. Біг по снігу дуже романтичний, як мінімум, і дуже добре навантажує ноги – те, до чого ми прагнемо особливо в першій половині зими. Але ліс не завжди безпечний. Атака зграї бездомних собак – не той адреналін, який ви прагнете отримати на зимовій пробіжці у лісі. Найефективніший засіб, який відлякує собак – стартовий пістолет. Взимку багато кишень і є куди його покласти. Також непогано працюють петарди. Друга небезпека, з якою ви можете «зустрітися» в лісі – нерівність рельєфу і травми. Якщо в місті ви легко можете дістатися до будинку, то з лісу це вже проблематично. Тому, на зимову пробіжку в ліс краще всього брати із собою компаньйона.
Зима – це не тільки ЗФП (загальні фізичні вправи) і повільний біг, а також інтервальна робота. Без неї ви не зможете підготуватися до сезону. Манеж доступний тільки обраним, а на біговій доріжці можна втратити інтерес не тільки до бігу, а й до життя як такого. Якщо чистять асфальт від снігу, і він без криги – взагалі ніяких проблем. А що робити в інших випадках і як підібрати кросівки для бігу взимку читайте в наступній статті.
ІНТЕРВАЛИ ВЗИМКУ
Чим нижча температура, тим менше часу на відпочинок між інтервалами. Коли ви плануєте інтервальне тренування, то ви й одягаєтеся трохи легше. І під час пробіжки між інтервали промерзаєте швидше. Вихід один – скорочувати час відпочинку. 5 хвилин пробіжки при -10-15ºС вже неприпустима розкіш. Якщо у вас запланований відпочинок між прискореннями 3 хвилини, а ви після 2-х хвилин відчули, що замерзаєте – починайте наступний інтервал одразу.
Тіло дуже швидко охолоджуєтья, а навантаження на холодні м’язи може призвести до травми. Якщо ви скоротили ваш відпочинок, то і зробіть поправки на наступний інтервал – він повинен бути або коротшим, або повільнішим. Або і те, й інше.
БІГ ПО КРИЗІ. А ЧИ ТРЕБА?
Якщо асфальт покритий кригою (ввечері дощ пройшов, а вночі – мороз), то біжіть повільно. Тільки легким підтюпцем. А краще не вибігати, а замінити пробіжку ЗФП, біговою доріжкою, можна побігати по сходах в під’їзді.
Біг по кризі дуже травмонебезпечний. Можна як мінімум «насмикати» задню поверхню стегна, а це може призвести до травми. Травма задньої поверхні стегна вкрай неприємна і прихильна до рецидивів. Можна просто послизнутися і розтягнутися на асфальті. На такій кризі ніякі шиповані кросівки вам не допоможуть.
ПОГАНА ПОГОДА = – ТЕМП
При виборі темпу робіть поправку на погодні умови. По-перше, на вас більше одягу – скутість і зайва вага, друге – поштовх зовсім не той – змінюється біомеханіка. Зате поліпшується винос стегна. У кого довгий крок, може його скоротити, так як «оленячий біг» небезпечний. Досить легко прийти до рекомендованих 180 крок \ хв. Якщо ви бігаєте по розчищеній алеї туди-назад, майте на увазі, що кожен розворот забиратиме у вас зайві 2-4 секунди темпу на 1 км. Також дихаєте ви не так легко і вільно, а значить і кількість кисню лімітується.
ЛІХТАРИК В ЛОБ
Якщо ви взимку переважно бігаєте в темряві, то обов’язково беріть із собою ліхтарик. І вас буде краще видно, і самі бачитимете куди наступати.
ТРИМАЙ НОГИ СУХИМИ
Найшвидше ноги замерзають під час танення снігу. Ніякий гортекс не гарантуватиме вам сухих ніг. Під час приземлення, ви розхлюпуєте снігову кашу своїми ногами. Вся ця мокрота здіймається вгору та зі звучним хлюп-хлюп потрапляє на верх кросівка ноги, яку ви виносите вперед. 2-3 таких прямих попадання – і ваші ноги мокрі. Звичайно, у таких випадках одразу біжіть додому.
БІГ ПО СХОДАХ
Якщо на вулиці замело, ожеледиця і можливостей побігати немає – замініть пробіжку на вулиці бігом по сходах. Тут я розповідаю, як це робити. Сходи – це те, що нам прописано для зими – і силова, і аеробна, і анаеробна роботи.
ХОЛОДНО? КРУТИ ПЕДАЛІ
Одна з найкращих альтернатив пробіжці в погану погоду – велостанок. Навіть не вміючи їздити на велосипеді, ви зможете підтримати свій функціонал. Щодо навантаження – орієнтуйтесь на свій пульс. Але врахуйте, що пульс на вело зазвичай нижчий на 10-20 ударів, ніж під час бігу. Це пояснюється кількістю включених в роботу м’язів. Плюсуйте до свого бігового пульсу 10 ударів за хвилину в середньому і ви отримаєте приблизне функціональне бігове навантаження.
БІГ НА ЛИЖАХ
Лижі – це той вид, який ви легко можете інтегрувати в вашу зимову підготовку. Звичайно, при наявності необхідних умов. Біг на лижах включає величезну кількість м’язів, що сприяє розвитку м’язів не тільки ніг, а й кору та верхнього плечового поясу. Слідкуйте за пульсом – він буде дуже високим, особливо спочатку.
З ЧАЙКОМ ТЕПЛІШЕ
На тривалі тренування візьміть із собою солодкий чай або інший теплий напій. Для його транспортування можна використовувати термос, яким користуються лижники.
Біг взимку прекрасний. Немає задухи, пульс не підвищується від високої вологості й температури. Не потрібно, за рідкісним винятком, тягати як віслюк воду на собі. Взимку не так вже й багато шансів побути на вулиці, окрім пробіжки. Та й морозне повітря «зберігає» нас краще.
Як проведеш зиму, так навесні і побіжиш.
Біг взимку. Як, в чому, по скільки.
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