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A hideg idő és a hó sokakat elriaszt a futástól, azonban ha eléggé felkészülsz, még télen sem kell lemondanod a rendszeres futásról.
Ahogy a nullához közelít a hőmérő higanyszála sokan félreteszik a futócipőt a tavaszra várva. Hiszen hideg van, szél van, ha kevés a ruha fázunk, ha túl sok pedig kényelmetlen lesz futni. Azonban némi extra felkészüléssel és jó adag elhivatottsággal a téli futás is „megtanulható”, így nem kell egy percet sem kihagynod az edzésből és fitten találod majd magad a tavaszban. Ha ezen kívül szeretnél még Otthoni tippekről olvasni, látogass el a Provident blogjára!
Bemelegítés
A bemelegítés minden évszakban fontos, de télen különösen lényeges, hogy már az indulás előtt melegítsünk be. Végezz pár gimnasztikai gyakorlatot az előszobában vagy a lépcsőházban mielőtt kilépnél a szabadba, dörzsöld át az ízületeidet, hogy megkíméld magad a sérülésektől. Az ajtón kilépve se kezdj el egyből száguldozni, hanem hagyj időt az izmaidnak, hogy gyors gyaloglással vagy lassú futással bemelegedjenek.
+ Tipp: A futóruhádat felvétel előtt tedd a konvektorra. Jól fog esni induláskor, ha a ruhád még picit extrán melegít.
Az elinduláson túl, talán ez a legnehezebb a téli futásban. Ha túl sok a ruha úgy érezheted magad, mint a kisgömböc és hátráltat a szaladásban, ha túl kevés, akkor pedig könnyen didergésbe mehet át az edzés. Futásnál inkább mindig enyhén öltözz alul, hogy amikor elindulsz akkor még éppen fázz egy kicsit.
A legjobb, ha felül egy technikai anyagból készült pólót veszel fel, ami jól vezeti az izzadságot, rá jöhet a pulóver és ha szükséges a széldzseki vagy a futómellény. Alulra vastag futónadrág ajánlott és téli futózokni, ami legalább a boka fölé ér. Ezenfelül ne feledkezz meg a sapkáról és a sálról sem. A sapka ilyenkor különlegesen jó szolgálatot tesz, hiszen meggátolja a fejen keresztül történő hőleadást, sálból pedig a legtöbb futó a csősálra esküszik. Ezt könnyen felhúzhatod a szád elé, anélkül, hogy kényelmetlen lenne vagy kötögetni kellene. Ha nagyon hideg, szeles az idő, érdemes egy kesztyűt is felhúzni, ha pedig kezd meleged lenni, könnyedén begyűrheted valamelyik zsebedbe.
+ Tipp: Mivel télen sokszor rosszak a látási körülmények, mindig legyen a ruhádon valamilyen fényvisszaverő felület. Sok futónadrágnak, pulcsinak van fényvisszaverő csíkja, de már egy fényvisszaverő karkötő is sokat segíthet.
Nyújtás
Télen, ha teheted futás után ne állj meg a hidegben, hanem lehetőleg háztól-házig fuss és otthon, a melegben fejezd be az edzést egy alapos nyújtással. Dobd le az átizzadt ruhádat, nyújts le és pótold a folyadékot. Ilyenkor különösen jól esik hazaérve egy forró tea vagy egy meleg zuhany.
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