Bieganie zimą #rozgrzewka

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Temat biegania w niskich temperaturach to temat na książkę więc poświęcę mu kilka wpisów.  Pierwszy wpis napisał specjalnie dla czytelników Fitback wyczynowy zawodnik w biegach długich, ekspert NIke Running Poland, trener biegania, redaktor polskiej edycji miesięcznika Runner’s World, współorganizator obozów Tatra Running – Kuba Wiśniewski. Kuba zgodził się napisać kilka słów o tym, jak się przygotować do biegania w zimowych  warunkach. Jestem mu za to bardzo wdzięczny i bardzo serdecznie dziękuję a Was, moi mili Fitbackowicze – zapraszam do czytania.

Po co się oszukiwać…

Może i zima to najpiękniejsza pora roku, jak w swoich wypracowaniach piszą czwartoklasiści, ale na pewno to pora najtrudniejsza dla biegaczy w naszym przejściowym klimacie. Śnieg, ślisko i ciemno przez większość doby. Wraz z każdym spadającym stopniem Celsjusza spada motywacja do wyjścia na trening.

Jeśli nie zamierzacie zapadać w zimowy sen i macie w planach bieganie od grudnia do marca, na pewno wiosną podziękujecie sobie za podbudowę, którą zrobiliście. Jeśli jesteście początkującymi biegaczami i chcielibyście odwlec swój pierwszy trening do wiosny, pamiętajcie, że równie dobrze, możecie zacząć wcześniej. Jak to zrobić?

Rozgrzewać swój silnik przed wyjściem na dwór.

Rozgrzewajcie się od środka. Jeśli trenujecie rano, postarajcie się wstać kilkanaście minut wcześniej i od razu spożyjcie lekki posiłek węglowodanowy (np. białe pieczywo, dżem, banan) oraz koniecznie ciepły napój, np. herbatę, która znakomicie rozgrzeje żołądek. Każdy organizm potrzebuje rozgrzewki przed podjęciem intensywniejszej aktywności. Zanim wyjdziecie na dwór, poświęćcie dosłownie 5 minut na lekkie ćwiczenia rozgrzewające, takie jak krążenia tułowia, ramion, bioder, kilka ćwiczeń rozciągających. Przez następne 5 minut wykonajcie kilka serii ćwiczeń mięśni brzucha i grzbietu.

Wreszcie rozgrzewajcie się na zewnątrz. W niskich temperaturach możecie zacząć od… wazeliny, którą nasmarujcie odsłonięte części ciała (na pewno nie może to być krem nawilżający!). Buty z grubszą podeszwą, pokryte nieprzemakalną membraną na pewno pomogą zachować ciepłotę stóp. Ubierajcie się warstwami, najpierw jedna koszulka blisko ciała, która odprowadza pot na zewnątrz. Potem ciepła bluza, najlepiej z wysokim kołnierzem i przedłużanym lekko tyłem. Wreszcie chroniąca przed wiatrem i opadami kurtka. Na nogach w bardzo niskich temperaturach najlepiej mieć obcisłe spodnie, tzw. tighty, na wierzchu luźniejsze spodnie nieprzepuszczające wiatru. Bez czapki i rękawiczek Wasz trening może zamienić się w koszmar, więc nie zapominajcie o tej części ubioru.

Dopiero potem wychodźcie na dwór, zobaczycie, że już pierwsze kroki będą dla Was przyjemnością, a silnik szybciej wejdzie na wyższe obroty.

Wyczynowcy często odlatują do ciepłych krajów, jeśli chcą w zimę trenować na wysokich obrotach. Może i zima to najpiękniejsza pora roku, ale jeśli mimo najszczerszych chęci zajdzie Wam za skórę i zmrozi do szpiku kości, zawsze pozostaje bilet last minute na południe.

— Kuba Wiśniewski

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About Author

Hej, jestem autorem bloga Fitback.pl . Chciałbym Ci pokazać jak możesz przedłużyć swoje życie jednocześnie korzystając i czerpiąc z każdego dnia tak jakby jutra miało nie być :) Wierzę, że warto robić to co daje radość dziś ale nie wyjdzie Ci bokiem za lat 10-15. Nie wierzę w drogę na skróty.

70 komentarzy

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