Running Training Program

Coold require more body, and when it is added to exercise, athletes already are in a situation in which you must take special measures. For running enthusiasts there is a simple solution: to go to a room where there is a treadmill, yet there are people who do not feel good running tape in a closed environment, but prefer to run outside, no matter how cold it would be . I am sure that among our readers there are such people. I will present below a few useful ideas that will keep away from problems that can occur in winter running.     Hydrate yourself! It is more important than you can imagine. You need to run iarnabei enough fluids before, during and after exercise. Although apparently not sweat, or at least not like sweat in the summer, however, be sure to lose enough water.     Identify yourself! I suggest you always have to keep an identifier: report or even a paper that you write your data to you some phone numbers of your acquaintances. This is important especially when the weather is bad and intend to get away from populated areas. Tell someone how you plan to run and in what direction you go. Nor is a bad idea to have in your mobile phone.     Dress in layers! There are three important layers when running in cold weather. The first layer should be gentle and to let skin breathe - cotton, polypropylene, polyester, Thermax. The second layer should retain moisture passing through the first layer - wool, polyester. The outer layer should block the penetration of cold wind, but also to allow moisture to evaporate - Gore-Tex.Traning program.     Dries out quickly! It is best to finish the race at home, so you can change into dry clothes immediately. On the other hand, if you can not afford this "luxury", at least to have to keep dry clothes or even a pair of socks dry as you can change.     Dress like 10-15 degrees outside would be more! After running a few minutes to warm up your body. The sensation caused by overheating is as bad as the too cold

 Try to avoid foods high in fat, high in fiber or protein only "heavy meals". Your body needs time to "fight" with such food and energy will leave you. Choose something simple and consume carbohydrates. Carbohydrates are easily removed and can be used as energy to workout.     A small fruit, such as a banana;     fruit puree (1 / 4 cup yogurt, fresh fruit pieces and 1 / 2 cup unsweetened fruit juice mixed in a blender with 2-3 ice cubes);     1 / 2 cereal bar with 2 tablespoons low-fat cream cheese;     yogurt and fresh strawberries;     vegetable. What not to eat 2 hours before training Avoid snacks high in calories and carbohydrates "bad" with a high glycemic index.     candy, chocolate bars and snacks high in sugar;     meals rich in meat;     shakes or bars only rich in protein;     scrambled eggs or eggs mixed with cheese (Do not even think to add bacon). Foods recommended 15-30 minutes after exercise Make sure you always have something handy to eat or drink in less than 30 minutes from the end of training. Your snack should contain both protein and carbohydrates, as in a time of 20-45 minutes of exercise, the body can quickly break down food to supply and to "fix" muscles. After snack, dine in 1-2 hours.     a glass of cold milk;     a protein shake that contains up to 10% carbohydrate;     a small portion of whole grains with milk;     Gatorade sports drink as well;     a cup of yogurt with fresh fruit. Foods not recommended at 15-30 minutes after exercise It is recommended to wait long to eat after a workout. Try to eat something immediately and do not forget to eat light food to be metabolized rapidly. Try to avoid foods below because they have little nutritional value and help nourish not appropriate after a workout in which you burn calories.     foods high in fat (pizza, burgers, etc.);     candy or chocolate;     ham and eggs;     coffee and donuts.