It has been two weeks since the season began. The weather has mostly been kind to us. The water is around 15°C; only once has it been as low as 10.6°C. The sun is shining, and getting out of the water feels almost like summer. Every Saturday somebody new comes along to try it and thinks: so this is cold-water swimming? Now is the time to pay attention.
If you are starting out, this is exactly when you need to establish good habits. I will start at the end.
As soon as you leave the water, dry yourself and get dressed for whatever you are doing next. Whether you warm up with exercises or a run, do not do it wet. If you are exercising, follow Petr Paseka's instructions. If you are running, change into your running clothes as quickly as possible. If necessary, make a quick trip to the car to put away anything you cannot carry on your back — and keep moving.
Even though we set off together, do not stand still waiting for everyone else. Once you are ready, use the time to warm up: at least jog on the spot, or run from the railings to the woods and back.
Still cold after the run or exercises? Run for another five minutes. The main thing is not to take the cold home with you. I am already hearing about people getting home and shivering for another two hours. What will they do when the water is 4°C? Most will give up cold-water swimming altogether. So always make sure you get home feeling warm and comfortable.
Another strong recommendation: get a swimming cap and water shoes. A cap lets you put your head in when swimming anything other than head-up breaststroke, and dip it at the end of each swim. Once you know how you react to icy water, you can also join us experienced swimmers in jumping in — by far the most enjoyable and interesting way to get from the bank into the water. This is not for beginners, I must stress. And we jump backwards, never head first — let me emphasise that too. Water shoes help stop your feet freezing to concrete or stones and protect them from sharp objects on the riverbed.
Get shoes with elastic laces that are easy to slip on, and that keep the water out when you run through mud and snow — Salomon Speedcross 6, for example. Wear loose tracksuit bottoms too: squeezing into leggings is difficult.
Do not overdo the number of days you swim in the river each week. A daily cold shower is fine if you enjoy it, but leave at least a day between swims. For beginners, and for most experienced swimmers too, I think a maximum of three swims a week is ideal. You will look forward to them more as well. Do not overdo your time in the water either: this really is not a competition to see who lasts longest. Swimming across the river and back is a good goal, but even a minute in the water three times a week can give you the health benefits you are looking for.
Get a sticker for your phone and car, add the Otužilci FM logo to your Facebook profile picture and iron a patch onto anything you can. Let the world know you are a cold-water swimmer — then you will feel too embarrassed to give it up :-)
Whenever you feel you would like me alongside you for a swim, just say so. We will chat all the way, and the crossing and return will be over before you know it.
Good luck, and may your enthusiasm last. See you by the water.