Winter sports: no room for improvisation!
The cold is not a contraindication to sports practice, at least for a person in good health.
A training outing cannot be improvised, however, it is a question of common sense but also of injury prevention.
Suitable clothing
In winter, clothes make the runner or cyclist! Go out properly equipped from head to toe, to protect yourself from the cold. In practice:
Wear several layers to create an insulating effect between them. Ideally, three, between a first composed, for example, of a synthetic t-shirt to absorb sweat and stay as dry as possible. A second made of an insulating fabric to retain the heat you emit. And a third having a windproof or waterproof effect, depending on the weather of the day.
Choose technical clothing : by definition, they will be adapted to your practice. This will also help you avoid the risk of skin overheating, particularly around the crotch for runners.
Cover the extremities : gloves for your hands and a hat to prevent both frostbite (hands, ears, etc.) and heat loss. Otherwise, your body will be forced to expend more energy to maintain its core temperature. So much energy that you will not be able to use for your effort, with the risk of feeling more tired. By the way, if the cold is very biting or if it is windy, apply a moisturizer to your face and lip balm. In order to prevent, this time, the occurrence of chapping.
200% Deposit Bonus up to €3,000 180% First Deposit Bonus up to $20,000Opt for suitable shoes (for runners): in winter, the ground can be wet or even slippery, which means that your shoes must be non-slip. Essential to prevent the risk of falling and/or sprain or even fracture.
Don't forget a neck warmer and to protect your legs. Otherwise, watch out for cramps and other stiff muscles!
Careful warm-up
Whatever your type of outdoor activity, don't start at full speed! This will save you any risk of muscle strain or other injury, which would then force you to rest.
The watchword: progression in the effort, which allows the entire body to increase in temperature.
Drink… like in summer!
Hydration is often forgotten during winter sports outings. And for good reason, the feeling of thirst is often less pronounced than in summer! However, faced with the effort in this more or less intense cold, the need for hydration is real. To compensate for losses, choose a so-called exercise or energy drink. Before finding comfort in a hot drink when returning from the session.
See and be seen…
The presence of possible patches of ice and low light increase the risk of falls. So open your eyes wide and, in the evening, equip yourself with both a headlamp and a reflective vest. In the presence of drizzle or wind, adapt your outfit by adding a layer or protection, for the face, for example.