What are the precautions for preparing for a morning run in winter?

The first point of the correct winter morning running is to pay attention to the weather conditions at that time, running in a haze and polluted environment is very unfavorable to the human body, the second point is that morning running is not very good for most people with a good sports foundation, I think don't overdo it, must not run too fast, and secondly, people with low blood sugar are not suitable for morning running, because the glycogen in the body is the lowest time of the day when they just get up in the morning, so for people with low blood sugar will feel uncomfortable or faint easily if they exercise in the morning. In addition, when you get up in the morning, your body functions are in a state of full blood, and the functions of various organs in the body are also very fragile, so you are not suitable for a series of anaerobic high-intensity exercises such as large weights, large equipment and fast running in the morning, and finally the most important point, it is best to drink a glass of warm water and eat a banana before running in the morning.

Pay attention to the warm-up before running. The warm-up before running can be done indoors, the joint activities, muscle stretching in the room, run directly out of the room, run slowly, the pace can be slower than normal 1-2 minutes, after the warm-up, you can run normally. In winter, due to the cold, if you don't warm up enough, you are more likely to get injured or hurt if you exercise a lot.

In winter, you must fully warm up before running out, pay attention to keeping warm, many quick-drying coats are the kind with a little gloves, because I wear gloves will itch my hands, basically wear this kind of clothes, if it is cold, hide your hands in the sleeve tube. I basically don't need to wear a mask or something to keep out the cold here in Shanghai, if it's really cold, just bring a headscarf to wrap the face, and then run hot with a neck to wipe the nose or something, others, 10 degrees below the recommended trousers, no matter how cold there is fleece, and then you need to stretch after running, don't wait to walk home and the body is cold and then pull, so it's useless, in fact, I'm also a wild road, that's all I can think of at present.

In the cold winter, many people choose morning exercise to boost their immunity. But is it better to get out of the outdoors as early as possible? Health Expert Advice:

Outdoor fitness in winter is best done after sunrise. It is understood that the ground temperature before sunrise in winter is low, and the content of pollutants such as carbon monoxide and carbon dioxide released in the air in the early morning is high. In addition, harmful pollutants such as nitrogen oxides, hydrocarbons, and lead in automobile exhaust fumes also accumulate on the ground, and people will inhale a lot of soot and toxic gases if they get up early to exercise.

Long-term exercise in this environment may cause fatigue, dizziness, laryngitis and other diseases, which are harmful to physical health. Winter fitness should be around 10 o'clock. At this time, after the sun comes out, it reaches the ground, so that the atmosphere begins to convection up and down, and the polluted air spreads to the high altitude, and the harm to the human body will be reduced.

In addition, the morning temperature in winter is cooler, and it will not slowly ease until half an hour after the sun comes out.

The speed of morning jogging in winter is well controlled. Don't accelerate too fast, too fast your heart rate will be uncoordinated, and not too slow to reach the intensity of exercise. Don't run every day in winter, you can practice every other day, and increase the amount of exercise on weekends. If you don't feel like you're exercising enough, you can add strength training indoors.

I think it's especially important to warm up and stretch. Winter running warm-up time is longer, you can jog more than other seasons, the body feels warm, move the joints, and properly press the legs to stretch the tendons. Relax after a run with a jog or brisk walk, stretching can be done indoors!

Pay attention to the air, I have been running in the summer, and in the winter I plan to stick to it. So I bought a set of clothes, but I ran twice a week, and my throat hurt for three days each time, and the air was so bad that it was all smog, so if you have good air there, buy some quick-drying and fleece running clothes, if the air is not good...Let's lift iron at home.

If time permits, not too early. You can wait until the sun rises, and running in the warm winter sun is more comfortable than a cold and swishing morning. Everyone's time is the same, and how to use different time periods is a personal choice.

Gloves are a must! Put it away!

Hello, on this issue, first of all, we have to understand the following. In winter, you need to pay attention to keeping warm, choosing the right time, warming up, increasing the amount of exercise, and paying attention to breathing.

1. Keep warm.

Winter is cold, pay attention to keep warm, don't wear too few clothes for exercise, sweat after exercising, dry your body in time, change dry clothes, and keep warm in time to avoid catching a cold.

2. Master the right time.

In winter, you can't run too early in the morning, because the content of carbon monoxide pollutants is high in the morning, and the exhaust gas emitted by the car is more, and too much smoke and toxic gas are inhaled, which can easily cause laryngitis and dizziness. After the sun rises in the morning, the polluted air spreads to the sky, and it is better to run in the morning.

3. Warm up.

The climate is cold in winter, and the joints are not easy to stretch after getting up, so do a good warm-up exercise to prevent muscle, tendon, and ligament damage.

Some people who love sports have the habit of running in the morning, and in winter, the weather is cold and cool, in order to ensure that their bodies are not combined, they need to pay attention to the precautions for morning running in winter to avoid cold, fever and cold because of exercise. Pay attention to the time of morning running, warm work, warm-up exercises and other details should be carefully understood to avoid discomfort to the body due to improper handling.

1. Time for morning jogging: First of all, don't get up too early, you can exercise in the morning in winter, but if it is too early, the temperature is very low, the oxygen content in the air is not high, and the air quality at night is not good. It's best to wait until the sun comes out before doing your morning exercise.

2. Pay attention to the warmth work: the second is the warmth work that everyone knows. In winter, you should pay attention to the nerve endings of the body, such as hands, face, head, ears and other parts.

In addition, after running, you should massage the cold parts first, and do not soak them in hot water immediately, otherwise it is more likely to aggravate the occurrence of chilblains.

3. Don't force exercise: Third, don't run in bad weather, such as cooling, strong winds, haze, etc., it is best to train at home, or rest. If you force yourself to run, it may be detrimental to your body, and the meaning of running will be lost.

4. Don't run on an empty stomach: Fourth, eat before running, breakfast is very important for a person, and of course for running. If the runner goes out on an empty stomach, it may cause problems such as low blood sugar during the run, you can choose to eat something appropriate before going out, but be careful not to eat too much, you can drink some warm water or eat some semi-liquid food, which can also increase body calories.

Attention should also be paid to breathing.

Winter sports are prone to bifurcation, so pay attention to breathing through the nose and adjust the breathing frequency according to exercise to prevent bifurcation.

I have some running experience, so let's summarize it casually for reference.

Let's start with emergencies.

One, cold. When running in winter, be sure to check the temperature and weather before going out.

On two occasions, I encountered rain and snow in the middle of the run, and I was sweating profusely in the rain and snow, and I was particularly prone to illness.

In addition, there were a few times when I was reckless and felt not cold. As a result, I wore less, my body became more and more stiff, and I didn't dare to hold it up in the end. I feel that if I run again, I will definitely have muscle strain, joint contusion or something.

Second, the car. In winter, cars on the road are prone to fog and frost, unclear vision, and many blind spots.

When you run, you must avoid running, don't think he doesn't dare to hit you, many times you don't see it at all.

And then say that it is not urgent, but it is necessary to think about it.

One, stretch before running.

Long-term running is still a habit of stretching, which can avoid a lot of strain, especially in winter, so prepare in advance.

Also, how to look at the state of the muscles. After you run, pay special attention to your movements, and whether they are consistent with your usual comfortable running. My own experience is that if the muscles are stiff, the thighs will be lifted slowly when running, the thighs will not swing enough, the calves will be very tired after running, and if you are unlucky, you will cramp or strain.

Second, pay attention to the speed limit.

When running in winter, don't run at full speed or at the limit unless necessary. If you have to run, be sure to warm up early.

Three, beware of smog.

Fourth, beware of coughing in cold air through the mouth and nose.

Fifth, put on clothes to keep warm immediately after running, especially the door of the head. You can bring a hat after the run.

Other suggestions. One, it's best to have a companion.

Second, don't listen to headphones, don't listen to that kind of sound insulation effect is too good.

Things to pay attention to when running in the morning in winter are:

1.Pay attention to what you wear when it's cold and run in the morning, 2Pay attention to the warm-up when running in the cold morning, 3It is not advisable to run on an empty stomach in the cold morning4Don't be in a hurry to take a shower after a cold morning run5Avoid smog and freezing weather for morning runs.

Running in the morning is actually not good, it is better to run at night, the most scientific.

In the morning, just pay attention to sweating and don't catch a cold, just hang a towel around your neck to wipe your sweat in time.

Don't wear too much, be lightweight.

What are the precautions for running?

What do I need to pay attention to for a winter morning jog?

1. Replenish energy and water appropriately before morning jogging.

Eat less greasy foods, high-protein foods, less nuts, fruits, vegetables, less dairy products, and in fact, a little oatmeal with a whole wheat bread or bread is perfect for a winter morning run.

2. Appropriate amount of clothing.

Sweatshirts and pants, thin warm autumn clothes and autumn pants can be used, neither too cold nor exercise will cause overheating and sweating difficulties. Running shoes and socks don't have to be a special consideration. When running, the lower limbs will not feel cold. It is the upper limbs and the ends of the fingers and ears that need to be kept warm. Hats and gloves are essential.

3. Exercise time.

The best time to go for a morning run is around 7 a.m. in winter. Outdoor morning jogging is not always better, and outdoor fitness in winter is best done after sunrise. In winter, the ground temperature before sunrise is low, and the levels of pollutants such as carbon monoxide and carbon dioxide released in the early morning air are high.

4. Haze climate, do not go for a morning run outdoors.

Smog contains a large amount of harmful substances such as dust and pathogenic microorganisms. Exercising in this environment, the amount of breathing increases, more toxic substances are inhaled, and the supply of oxygen is affected, which not only does not have the desired exercise effect, but also causes harm to the body.

5. Exercise location.

Try to choose a place where there is plenty of oxygen outside for exercise. Choose the right time to exercise outdoors in a place with plenty of oxygen and fresh air. Try to choose places such as park paths, school playgrounds and other places with less traffic, ventilation and good air, and it is best to have elastic ground such as mud and grass.

6. Warm up before running.

Like most workout warm-ups, 5-10 minutes before running, move your body joints, especially lower limbs, shoulders, and wrists, to avoid starting a morning run without warming up.

In short, if you prepare the precautions in advance and warm up before running, morning jogging in winter is still a very effective way to exercise.