Is it Truly Below Zero? How to Prepare for Training in Cooler Conditions.

Throughout the autumn-winter period, the average citizen of Poland falls ill at least once, even with the flu. To prevent the disease, it is worth deciding to perform sports in the open air, even in adverse weather conditions. This form of physical activity strengthens the body and helps in the fight against diseases associated with low temperatures and microorganisms in the air. In addition, through outdoor training, we can compensate for vitamin D deficiencies, which is key to maintaining good well-being and immunity. Moreover, exercises outdoors in the cooler months contribute to a higher calorie burn, which is especially important for people who want to maintain a proper weight.

Running can be considered a seasonal sport if we switch to a different, regular physical activity in the winter. However, weather conditions are usually just an excuse to rest from training. Ultimately, there is no need to tackle frozen routes - there is usually a snow-cleared alternative available. It is not true that running in winter leads to a cold. On the contrary, the body strengthened from the inside is not threatened by excessive cooling. It is more likely that illness will affect a person standing in the cold, waiting for public transportation.

Proper running attire is a crucial safety factor in winter workouts. Low temperatures contribute to enhancing body performance, but they can also cause injuries. Cold joints are more susceptible to injuries, so it is advisable to wear appropriate ankle protective bandages. The running pants should be warm and not overly ventilated. You can purchase thermal running pants or simply wear leggings and thermal tops. Equally important is the choice of the right jacket - a long-sleeved thermal top and over it a lightweight, yet waterproof jacket or coat. Do not forget to protect your ears (hat or headband), choose thick socks and wear gloves. A fundamental piece of equipment for winter running is also shoes with non-slip soles. If you are running on snow in a forest, you can add spikes to your shoes with regular screws available at hardware stores.

The attire for skiing or snowboarding is designed to protect the body from the dangers of falls, hence they are often padded. The second important feature is providing mobility. The set should therefore include trousers and a jacket, or a one-piece suit. Suitable clothing on the slopes will not restrict movement and provide protection from frostbite. It is important to consider the appropriate equipment and not treat it as a minor detail. Of course, it is not necessary to spend several hundred dollars on the same equipment and attire - it is equally good to choose a cheaper, good alternative. Similarly, it is with other winter sports - ice skating, sledding, bobsledding - where proper preparation enables putting more energy into training and improving technique.

Men should not refrain from using creams in at least one situation: while engaging in sports in cold air. Low temperatures and wind in a very short time cause painful damage and even irreversible changes such as cracked blood vessels, which significantly mar the skin's appearance. Always apply a fatty cream to the exposed skin before venturing outdoors. In the case of staying on mountain slopes, the cosmetic product should also be equipped with a UV filter.

During winter, people often consume less fluids, which is natural due to less sweating of the body than at high temperatures. However, the absence of wind and the lack of warmth sensation may lead to skipping the recommended two liters of non-carbonated water daily. Regular physical exercise helps in maintaining healthy habits and properly managing water resources.