How to run in winter, how to run in winter

In winter, the weather temperature is relatively low, so you should pay special attention when running to avoid causing damage to your body.

1.Dress code

In the choice of sportswear, special attention should be paid to the best close-fitting clothes and pants are sporty, and it is not recommended to wear pure cotton, otherwise after running, the underwear will absorb enough sweat, and it will be easy to catch a cold after it cools down.

However, compared to summer, a set of clothes can be worn for a week in winter, unlike summer, which requires a daily change.

2.Exercise time

Running in winter, avoid running in the morning as much as possible during exercise time, because people are used to running in the morning, but the temperature is low in winter and there are more air pollutants, so it is necessary to pay attention to avoiding morning running! Therefore, if conditions permit, it is recommended to choose the afternoon for running, and three or four o'clock in the afternoon is a good running time.

There was a time when I went for a run at 6 o'clock in the morning, ran for half an hour, and when I came back, I couldn't catch my breath and had chest pain, but it was better not to run, so time is also very important.

3.Plan your route well in advance

Make a budget for running, plan the running time and running distance, pay attention to the appropriate distance when running in winter, and walk appropriately for a period of time after running, so that the body muscles can relax and cushion, and reduce the chance of strain. And in winter, you must not take a shower immediately after running, wipe off the sweat, wait for the pores on your body to return to a normal state, and then go to the shower after being comfortable.

In addition to the three aspects mentioned above, if possible, try to give yourself as many protective measures as possible, after all, running is for physical health, mental vitality is restored to the best state, and avoiding injury is the first priority.

Hope the above helped, thanks.

In winter, when the weather is cold, exercise can hone one's will more and is a good choice. I'm also a running enthusiast, but running in winter is different, the body will heat up when running, you can wear less clothes, and you must pay attention to adding clothes in time after running. In winter, it is too cold in the morning, so I usually go for a run in the afternoon, and there is enough oxygen.

Give it a try.

Go for a run in the morning after the sun comes out.

If there is fog, wait until the fog clears.

Do the following 3 things to do when running in winter:

When the temperature is low, the human body will increase its basal metabolism in order to maintain its body temperature, and running will consume more calories. With the same exercise intensity, 3-5% more calories are consumed in winter, so it is more cost-effective to lose fat in winter. If you can keep running in winter, then your body will not be "blessed" at the beginning of spring next year.

2. Increase resistance.

Winter running can promote blood circulation, improve metabolism, increase the amount of heat produced by the body, relax muscles and bones, and improve resistance and cold resistance. People who insist on running in winter are also more resistant to cold, and their ability to adapt to changes in temperature will be stronger, and they are generally not prone to colds.

3. Hone perseverance.

Winter is such a season, you not only need to fight against the cold, but also need to "fight" with yourself, these are the best times to hone your willpower. When you run through this winter, you won't find that the original "cold" is just like that, and you will grow physically and mentally.

Running in the winter will be the motivation to get you out of the house. When someone else is waiting for you to run, you're much less likely not to run.

Warm up before running. Regardless of spring, summer, autumn or winter, it is necessary to warm up before running, and winter is especially important. By warming up, you can increase blood flow, relieve stiff muscles and joints, and warm up your body for running.

Clever shelter from the wind. In winter, it is windy and can feel unusually cold. This is where the runner needs to change his or her running strategy. For example, run against the wind for 10 minutes and then return, at which point the wind is in the background. Running in this way can reduce the influence of wind.

Flexibility in speed and distance. Due to the cold weather in winter, it may be more difficult than runners imagine when they actually start running, which requires runners to flexibly master the speed and distance, and adjust the speed and distance of running in time according to their physical conditions.

Drink some hot beverages as soon as possible after your run, and consume some protein, carbohydrates, and sodium to replenish your physical energy.

After running, underwear is generally wet, so runners try to change into dry clothes as soon as possible.

1. Choose the right time to run. Some people like to run in the morning, and some people like to run at night. For the vast majority of people with normal physique, as long as they avoid half an hour before meals, one hour after meals and one hour before going to bed, they can do physical exercise at any other time, and flexibly arrange according to their actual situation.

If you have already developed the habit of exercising in the morning, there is no need to change to evening exercise.

2. Running posture is very important, many people want to run but dare not run, especially girls who love beauty, they are afraid of running out of thick legs, in fact, as long as you pay attention to the posture of running and talking about virtual steps. Look at those sprinters all have big thick legs, and marathon runners all have thin legs, which is caused by the difference in running posture and running intensity.

How to run in winter.

Weather is an important factor for people to pay attention to when running. Winter is prone to haze weather, and going out for a run on a hazy day will do more harm than good, so it is recommended to avoid outdoor exercise as much as possible. On rainy days, the road surface is slippery, which increases the risk of sports injuries, so it is recommended to run indoors.

In winter, the air quality in the morning is not very good, so it is not suitable for running. In the afternoon or evening, the air quality is suitable, and the physical fitness and flexibility of the pants are in good condition, which is suitable for high-intensity exercise. At this time, running is not easy to cause sports injuries.

People with a herniated lumbar disc have more pressure on the lumbar spine at night and are more likely to be damaged, so it is recommended not to run at night. You should also pay more attention to your running.

Winter running has more requirements for equipment, and the focus is on two aspects of pure type, one is to keep warm, and the other is to sweat. To avoid catching a cold, it is recommended to bring gloves and a hat for winter running. There are 3 layers of clothing, the underwear is sweat-wicking, the outer coat is windproof, and the middle layer is warm.

Don't be too restrictive, don't be too loose.

When running, it is generally recommended to use the nasal inhalation and mouth exhalation method, with three steps, one exhalation, three steps and one inhalation. Breathe evenly and rhythmically. Exhale short and vigorously, and inhale slowly and evenly. Don't inhale and exhale with your mouth, as it can hurt your throat.

Precautions for winter running.

To judge whether it is suitable to go out for a run today, haze, fog and other weather have more particles in the air, the air is more stuffy, the oxygen content is less than usual, the air humidity is high and the road surface is smooth in rainy and snowy weather, which is not suitable for running and exercising on cars or muddy roads. Of course, running on an indoor treadmill can ignore these factors.

Warm up before running: In winter, the body is cold, and the strength and flexibility are poor, if you don't do a good warm-up exercise, it is easy to cramp your calves and sprain your ankles or knees.

Running should be based on jogging, and the specific running distance should depend on the individual's physical fitness. When running, you should try to breathe through your nose, and if you need to breathe through your mouth, you can use the tip of your tongue to press against your upper jaw so that air can be inhaled into the respiratory tract and there is a warming process before you can do so.

When running, you should wear plenty of clothing, not too thick or too thin, and underwear should be able to absorb sweat. Pay special attention to the warmth of the head, the cold wind is easy to induce headaches, wear a running bandana or hat to run.

1. Warm up before running to prevent sports injuries.

Be sure to do enough warm-up exercises before winter runs to prevent sports injuries. In winter, the blood vessels on the surface of the human body shrink when cold, the blood flow is slow, the muscle viscosity increases, the elasticity of the ligaments and the flexibility of the joints are reduced, and sports injuries are very likely to occur.

Therefore, before exercising, it is necessary to stretch tendons, jog, wipe the face, bathe the nose, pat the muscles of the whole body, move the arms and squats, etc., to quickly raise the body temperature, improve the heart and lungs, activate the muscles, and excite the nerves.

The warm-up should be at least 10 minutes, and the elderly should be prepared for activities before running. In addition, the temperature difference in winter is large, the temperature is low in the morning, and the blood vessels constrict when cold, which can easily lead to the onset of cardiovascular and cerebrovascular diseases. If you are not fully prepared during morning exercise, sudden excessive exercise can also easily induce cardiovascular and cerebrovascular diseases.

2. Follow the yardstick slowly and gradually to prevent injury.

In winter, the track and road surface are harder than usual, which increases the impact on the runner's legs and is prone to muscle strain. Therefore, the amount of exercise should be from small to large, and it is not appropriate to run vigorously and violently for a long time, but must trot for a period of time, move the limbs and joints, and then increase the amount of exercise after the body adapts.

3. Pay attention to avoid strain.

Through exercise, I feel that my whole body is energetic, relaxed and comfortable, energetic, my physical and mental functions are enhanced, and my appetite and sleep are good, which means that I am exercising appropriately during this time. If you have a muscle strain, you should stop exercising immediately, recuperate at home and apply a cold compress, and start applying a warm compress the next day. If it is severe, you should be sent to the hospital promptly.

4. The weather is cold and the ground is freezing, and the temperature is critical.

In winter, everyone should focus on keeping warm, and this is the same for runners, on the basis of ensuring warmth, and then consider the issue of lightness and comfort. Outdoor athletes have a principle of dressing: the outer layer is windproof, the middle layer forms an air insulation layer, and the inner layer is breathable and quick-drying.

Therefore, it is recommended that runners choose breathable and quick-drying fabrics for underwear, choose fleece or thin down clothes for the middle layer of clothes according to the temperature, wear windproof clothes on the outermost layer, and choose a jacket for outdoor running, which is warm and lightweight, very convenient for running, and will not feel cold.

5. Choose a running path.

In winter, there may be a big difference between the north and the south, the north may be a frozen world, and the road surface will also be icy, so runners must pay attention to avoid the icy road surface to prevent falls, although the south has less chance of ice on the road, but it does not mean that it will not, so you should pay attention to the frost situation on the road in advance. The second is to choose a familiar and suitable road, not too much uphill and downhill, preferably a flat road.

1. In early winter, it is not very cold, we can wear thin long sleeves, and we can start running, at this time the climate begins to be a little dry, so we had better prepare some warm water, when we finish running, we can replenish water in time.

2. Gradually entering December, at this time, as long as it is not raining or snowing, we can wear a coat, pants are best to wear long pants, but not too thick, otherwise running tired, warm up at home, run out, if you feel cold in the wind, wear a hat!

3. Running at night in winter is generally not as hot as summer, so people's mood is mostly peaceful, running at this time is also better for the body, but don't run too long in winter, generally half of the running distance in spring and autumn is better, and it is advisable for the body to start sweating.

4. Don't stop immediately after running, jog into the room, don't let the body cool down at once, so it's easy to catch a cold, after entering the room, drink a glass of warm water, and then take a hot shower, wash the sweat off your body, you will feel comfortable, much more comfortable than summer, people may feel hot in summer, and it is just right at this time in winter. Others may have to wear sweaters, down jackets, and sedan chairs, while we may just wear a jacket and feel cold.

However, some people say that the temperature is too low in winter, and it is more susceptible to cold when going out to exercise, and it is better to nest in a room. Can you run in winter? Is it good to run in winter?

Can you run in winter

Winter is also suitable for running, and winter running is more conducive to enhancing physical fitness and increasing cold tolerance, but it is necessary to pay attention to sufficient activity before running, and self-protection should be done during the running process to avoid falling and slipping.

When is the best time to run in winter?

In winter, the air quality in the morning is not very good, so it is not suitable for running. The air quality is suitable in the afternoon or evening, and the person's physical fitness and flexibility are at their best, which is suitable for high-intensity exercise. At this time, running is not easy to cause sports injuries.

However, it should be noted that people with lumbar disc herniation have more pressure on the lumbar spine at night and are more likely to be damaged, so it is recommended not to run at night, and to pay more attention to running at ordinary times.

Winter running benefits

1. Improve sleep quality: Through running, the blood supply and oxygen supply to the brain can be increased by 25%, so that the sleep quality at night will also be improved.

2. Increase lung capacity: Running can increase the capacity of the lungs from liters to liters on average, and at the same time, the amount of oxygen in the blood will also be greatly increased.

3. Exercise the myocardium: During exercise, the frequency and efficacy of the heart beating are greatly improved, and the elasticity of the blood vessel wall is also increased.

4. Enhance immunity: Running can promote the production of white blood cells, etc., which can eliminate viruses and bacteria in our body.