How to run in winter without getting hurt and cold?

The most important thing in winter running is to keep your head, hands and feet warm. Usually I wear a mask, gloves and ear caps, and my feet get hot when I run, so I just wear regular sneakers on my feet.

Before I run in winter, I wear a thicker coat at home to do warm-up exercises and stretching exercises, do about 20 minutes, wait until my body is slightly warm, and then quickly take off my heavy coat and change into lighter sportswear to go out for a run, so that I won't feel very cold and not easy to sprain my feet or anything when running.

You should warm up before running, exercise gradually, and don't overdo it.

Dress in layers. Sweat wicking layer from the inside out (quick-drying short sleeves are best), warm layer (fleece), windproof layer (sports outerwear). In particularly cold cases, it is recommended to warm up indoors, and a sufficient warm-up of 10 to 20 minutes can effectively reduce the chance of colds and injuries.

To prevent injury, the joints and muscles and ligaments should be fully warmed up and dynamically stretched before running in winter, my experience is to pant and sweat slightly, jogging 2-3 kilometers before running, that is, 1 minute slower than your normal pace, you can set the warm-up zone of the equipment with heart rate equipment, this 1 minute varies from person to person, to put it bluntly, winter running to open the body, this process is more than half the time in summer.

It's winter, and that's how I run every night. The first two laps are slow, I feel warm, and on the third lap, I take off my clothes and continue running, and when I run, my mind thinks a lot, and generally speaking, I think about what will happen in the future and make a plan for myself. And just like that, before I knew it, I ran five kilometers.

I think running in winter is good, but in winter, you should choose aerobic exercise with a small range of motion and a large calorie expenditure. Because of the cold temperature in winter, explosive anaerobic exercise is easy to cause physical discomfort. In other words, running in winter is suitable for jogging, not for fast running.

In winter, the temperature is low, and the body emits heat quickly when running, and it is not easy to sweat, which can make the body much easier. Although running in winter is good for your health, you should be careful not to run fast, jog and warm up before running. ‍‍

Winter running must pay attention to, warm-up exercises before running, warm-up exercises include legs, waist, wrist joints, knee joints, all have to warm up, as well as stretching exercises, if you do not do a good job of warm-up exercises, winter running is more like a disaster for the body, so be sure to warm up, so as to avoid a lot of unnecessary encounters such as road slips The body can bear it. There is also winter running must be optimistic about what environment you are running, if it is a haze day, it is harmful to your lungs, you can't see it in the short term, there will definitely be some problems in the long term, it is recommended to run better on the indoor treadmill, turn on the air purifier, the whole environment has become abnormal atmosphere, and then put on a more dynamic **, and then stipulate that you run for at least 40 minutes a day, even if you jog or walk fast, you have to stick to it.

It is necessary to gradually increase the running speed, and gradually reduce the number of clothes; If your clothes are soaked at the end of training, you should change into dry clothes in time; It is better to have a coat, which is more convenient to add and subtract, and it is not easy to catch a cold.

Static stretching after running is the key to making you run healthier and not losing interest, after all, if you are injured and stop running for a month, the beginner will not be running, and the interest that has just been established has collapsed into slag.

In addition to the pursuit of performance by professional athletes, ordinary runners can reduce their pace by 30 to 60 seconds, extend the running distance, and have a better workout effect. The temperature is low, and the muscles cool down quickly. Therefore, you should do the first time after running, from weak (mainly to restore heart rate) to strong stretching.

The first thing to note is that running in winter helps to promote blood circulation, but if you have cardiovascular and cerebrovascular diseases, you should also be careful not to catch a cold.

You can warm up indoors and wait for a little warmer before going for a run outside, and start by wearing extra clothes and waiting until you're sweating to avoid catching a cold when you're suddenly exposed to the cold.

If you have the conditions, you can buy a treadmill to go home, which is the most trouble-free, and you don't have to worry about the weather to exercise at any time. You can also run in place at home, but the effect may be poor.

If it is just for the purpose of exercising oil because of weather problems, you can do other indoor exercises, which can also achieve the exercise effect, such as Liu Genghong's aerobics, which was popular some time ago, ibuprofen gymnastics created by online games, skipping rope, push-ups, sit-ups, etc., aerobic and anaerobic exercises are combined with each other, and the effect is better. It's actually quite useful to exercise with Xiao**, and it won't make people give up easily.

It is recommended to make good preparations for running in winter to keep warm, and the problem will be solved.

Body: The overall onion-style dressing rule is adopted, with the number of layers of good clothing, taking into account quick drying, warmth and breathability.

It's usually not too cold to run less than a kilometer, unless the pace is slower and the back is a little chilly after sweating and not drying out.

The focus should be on the head, neck, and exposed areas of the hands that are easily overlooked. In winter, wear a light and breathable hat, a magic scarf around the neck, and gloves. That way, even on a windy day, you'll be able to hold on a little longer.

Spiritual: When the physical aspect is done well, mental suggestion is relatively easy. Go to bed early the night before, and remind yourself many times that you want to run the next day, plan how much to run (this is also important, it is much better to have a plan than no plan, and avoid giving up halfway to avoid yourself to the greatest extent), if you have not completed the habit of the biological clock, set an alarm clock and put it away from the distance of your hands.

Other: Put the gear you want to wear together in order. Don't give a chance to find an excuse not to run the next day.

Generally speaking, winter is not suitable for running, if you run in cold weather in winter, it is easy to cause blood vessel collapse, its blood vessels will increase blood pressure, and long-term running will lead to blood and fluid diseases.

At the beginning, you must not be able to persevere, first set a small goal for yourself, a small plan, a little bit, for example, the time at the beginning of running can be shorter, with a little adaptation in the later stage, and then set a reasonable plan, you can slowly persevere, believe in yourself, you will succeed!

If your body allows, wear more to exercise, and if your body is average, don't run, wait for it to get warmer before running.

This is not a reason, the colder the weather, the more you can exercise your will, the more you can exercise your physical fitness, you must have the confidence to believe that you have no problems, and you will form a natural one if you persist for a while.

Winter running to know how to wear, I am in the north, in the morning is generally below zero, wearing a running quick-drying tights, and then a coat on top, one wears gloves, I don't wear it, I am frost-resistant, when I run a little sweat, put on and take off and tie it on my waist, and then put it on in time after wearing. First of all, you need to understand the intensity of your running, and if it's a jog, wear a little thicker!

If you run in winter, you will definitely do it without gloves, why do you? Because you don't wear gloves, the area of his hand that touches the air and the cold sweetness is too large. What about her?

When it comes to running, your blood circulation, especially your hands, belong to the peripheral nerve blood circulation to Naganodu. It's not too much blood. So how far do you have to run to make its hands sweat?

That's impossible. Look at the athletes. You can't run far away, and you can still exercise a lot when you get to the playground!

It's got to be this guy. Especially if you're not an athlete, you can't run that fast, so you have to wear gloves. If you don't wear gloves, you can easily freeze your hands.

Because the morning is the coldest in winter, it is necessary to take cold protection measures before running During the run or after running, the body has enough heat, and then you can take off your gloves or coat appropriately.

Start by warming up before running. Warm up your body and give your cells a signal that it's time to run.

If you don't do warm-up exercises before running, your body will be cold when you start running, and every cell in your body will be in a cold state, and then once a cold wind blows to your body, it is easy to be injured on the surface of your body, which is the so-called freezing.

In winter, it is not recommended to run in the morning if you want to run. Because winter mornings are the coldest time of the day. At this time, running will blow cold wind into the throat and stomach no matter what, which is harmful to the throat and stomach, so you can run in the evening in winter, instead of choosing the coldest morning.

If you want to run in the morning, you can run after 9 or 10 o'clock. Because after ten o'clock in the morning, the air is basically excluded from the air.

Be sure to take precautions against the cold when running. In the most critical places of the knees and wrists, it is quite necessary to wear knee pads or knee pads, because wearing knee pads and wrist pads can well protect the knee joint from injury. Because if the knee joint is injured, it is easy to cause rheumatism and bone disease.

There are a few things to keep in mind when running in winter:

1. In winter, it is windy outside, don't wear too thin, otherwise it is easy to freeze and catch a cold;

2. Pay attention to your feet when running in rain and snow, and it is best to wear non-slip shoes to avoid falling;

3. Before running, warm up on the spot, move the wrists, wrists, waist, etc.;

4. Start jogging for 5 minutes, and then you can speed up the pace, and the effect of alternating fast and slow will be better.

5. In addition to running, you can also skip rope, climb stairs, and jump aerobics;

6. Don't take a shower immediately after sweating during exercise, and wash after your body returns to normal;

7. Hydration is also very important.

It is recommended not to go running in winter, the first is cold, and the second is that you will catch a cold if you sweat