Is it better to run in the morning or afternoon in winter, and what time is it good to run in winter

1. Is it suitable for running in the morning in winter?

Winter mornings are good for running. Running in the morning in winter can exercise people's ability to keep out the cold, enhance the body's resistance to diseases, speed up blood circulation, and increase the amount of oxygen in the brain, which has a positive effect on eliminating the fatigue caused by long-term work of the brain, enhancing memory, and improving learning efficiency.

2. What is the best time to run in the morning in winter.

The best time to run in the morning in winter is around 9 a.m. to 11 a.m.

The air is cleaner before 8 a.m. and after 5 p.m. in winter, so the best time to run outdoors in winter is around 9 a.m. to 11 a.m. If the morning exercise time is too early, the temperature is too low, and the invasion of cold air or wind chill will cause the blood vessels of the mucous membrane of the respiratory tract to constrict, the blood circulation will be blocked, and the resistance will be reduced, which is easy to induce colds, stomach aches and other diseases.

3. It is not advisable to run on an empty stomach in the morning in winter.

Winter morning runs should not be done on an empty stomach or full. If you don't replenish it in time, there may be a low blood sugar concentration, lack of motivation in the brain and fatigue, people will feel dizzy, palpitation, weak legs, and in severe cases, they may be unconscious. Therefore, before morning exercise, you should eat a small amount of warm and fluffy food, such as hot soy milk, porridge, oatmeal, boiled eggs, etc., which does not need to be large, but it is best to be nutritious.

4. Keep warm when running in the morning in winter.

In winter, when running in the morning, you should pay attention to cold protection and keep warm, wear hats and gloves to protect your head and ears from the cold wind, and when the temperature is very low, it is recommended to wear long clothes and trousers, and you can also wear knee pads, elbow pads and other warm appliances depending on the situation.

In the south. The best time to run in winter: 9 a.m. - 10 p.m., 17 p.m. - 10 p.m. The weather is relatively cold before 9 o'clock in winter, and it will begin to heat up after 9 o'clock, this time to run will not be too cold to avoid colds, plus there is more haze in the morning in winter, especially 7-8 o'clock is the most serious time period of haze, if you go to run, it is harmful to health, and the haze situation will be much better after 9 o'clock, so it is recommended to run in the morning in winter at 9 o'clock - 10 o'clock - 19 o'clock In the evening 17-19 o'clock in the evening this time period of the human body reached the best, exercise capacity is also reached the highest peak, heart rate and blood pressure also rise, muscle speed, endurance and strength in this time period is also in the best state, if running in this time period, the effect will be better than other time periods, but also reduce sports injuries, the intensity can be higher, at this time after running rest 1 hour dinner will not be too late -21:

30 o'clock Generally speaking, you can run at least 1 hour or even 2 hours after eating, some office workers can't catch up with the time period of 17-19 o'clock because of the late work time, so it is recommended to finish dinner at about 18 o'clock and choose to run during this time period from 20 to 21:30, which will not affect digestion or sleep.

The pros and cons of running in the morning in winter.

Benefits:

1. It is more conducive to persistence. If there is an obstacle to the movement of sustained exercise, then morning exercise will be more conducive to perseverance.

2.Reduce conflict interruptions. If you have a lot of work during the day and the content of the work is uncertain, then it is very good to choose to run in the morning, so that you will not be disturbed by the work that cannot be disturbed, and running in the morning can avoid conflicts with activities such as dates and dinners in the evening.

3.Running in the morning can make people fully active, make the mood become relaxed and excited, and face the day's activities with vigor.

Disadvantage

1. When you just get up in the morning, the operation of various organs of the human body is still at a low level, and the body function is not active.

2.The air quality in the morning is not good. In the morning, after a night of respiration, plants release a large amount of nitrogen dioxide, and various harmful substances emitted by burning coal and cars accumulate in the air. If you're running outside, the morning isn't very good.

3.Running in the morning tends to consume too much energy, leading to burnout throughout the day and not having the state to work.

4.Running on an empty stomach is harmful to the body. In the morning, many people worry that they are not suitable for running after breakfast, so they often go to breakfast after running.

However, running on an empty stomach can easily cause hypoglycemic reaction, cause dizziness, weakness and even fainting, and increase the burden on the heart and liver, causing damage to the body.

A good run in a winter afternoon. The air quality in the winter morning is not very good, and it is generally not recommended to get up very early for a run. In the afternoon or evening, the air quality is suitable, and the person's 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.

Do's and don'ts for winter running

1. Winter running depends on the weather

Weather is an important factor for people to pay attention to when running. Winter is prone to haze weatherGoing out for a run on a hazy day can do more harm than goodIt is recommended to avoid outdoor sports 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.

2. The best time to run is in the evening

The air quality in the winter morning is not very good, so it is not suitable for running. In the afternoon or evening, the air quality is pleasantAt this time, 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.

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.

3. The correct posture for running

The most controversial aspect of running is whether the heel hits the ground first or the toe hits the ground first. In fact, whether the heel is too hard or the toe is too hard, it is easy to cause injury. In general,The safer way for beginners is to land with the heel and the middle edge of the foot first.

The IAAF's recommended running style is to land on the ball of your foot. When running, don't raise your knees too high. In addition, in addition to paying more attention to the legs and feet, the posture of the upper body is also important.

When running, keep your upper body straight and don't lean too far forward or backward. The arms swing naturally, without excessive force.

Breathe through the nose and through the mouthWhen running, it is generally recommended to use the nasal inhalation and exhalation methodMatch the pace, three steps, one exhale, three steps and one inhale。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.

4. Drink less sports drinks after running

After a large amount of exercise, the energy consumption is high, and people can drink someSports drinksto replenish energy. The average person jogging does not exercise a lot, and there is no need to drink sports drinks. Sports drinks contain a lot of sugar, and ordinary people often drink them will lead to excessive sugar intake, which is not good**.

In winter, the air quality is not very good in the morning, so it is not suitable for running. In the afternoon or evening, the air quality is straight, and at this time, people's physical fitness and killing are in the best state, suitable for high-intensity exercise, at this time, running is not easy to cause sports injuries, but it should be noted that people with lumbar disc herniation have greater pressure on the lumbar spine at night, and are more likely to be damaged. Running in winter improves sleep quality

By running, the blood supply and oxygen supply to the brain can be increased by 25%, so that the quality of sleep at night will also be improved. It can also exercise the heart muscle, the frequency and efficacy of the heart beating are greatly improved, and the elasticity of the blood vessel wall also increases.

In fact, it is still according to your physical condition, and there are many benefits of running in the morning, but the temperature is not high in winter, and the body's ability to bear it will be reduced.

In the morning of winter morning running, after a night of consumption of the body, the body storage of glycogen is no longer enough to provide energy for running, then it will consume fat to provide energy, compared with night running, the **** effect is better, so it will be better for people who want to choose morning running in winter.

In winter, when it gets dark early, running outdoors will affect the process of running, and it is also very unsuitable for running, the temperature is relatively low, and the state of the human body will not be very good.

The temperature of the night itself in winter will be lower, and the visibility is very low, if you go for a night run, there are many more unsafe factors than for morning running, especially for girls, there may be traffic hazards, falls, obstacles and other accidents, and in winter, morning jogging is generally already dawn, and the safety factor is higher.

Winter is a good time for running.

Generally, it is good to choose the time of daytime, and it is good to run in the morning, but the temperature is very low, so you need to pay attention to the warm-up, and it is very good to choose the time when the sun comes out for a morning run.

If you want to run in the winter morning, the best time to run is around 9 a.m. to 11 a.m. Cleaner air is worst before 8 a.m. and after 5 p.m. in winter, so the best time to run outdoors in the morning in winter is around 9 a.m. to 11 a.m.

10 am to 3 pm is the best. Mornings aren't the best time to exercise. According to scientific measurements, the period between 7 p.m. and 7 a.m. is the most serious due to the weak convection of the atmosphere, so the dust near the ground is most polluted.

In the morning, especially under the influence of cold and high pressure in winter, there is often a temperature inversion phenomenon in basins or valleys, that is, the upper temperature is high and the surface temperature is low. As a result, the convective activity up and down the atmosphere slows down, and the chemical air pollutants emitted from factories and home stoves cannot spread to the upper layers of the atmosphere, so they accumulate and stay close to the surface layer, the so-called people's breathing zone. At this time, people who exercise outdoors happen to be affected, and the more active they are, the more serious their damage becomes.

Secondly, in the early morning, when people just switch from a resting state to exercise, because the joints and muscles of the body change from relaxation to tension, it is difficult to adapt for a while, and the burden on the cardiovascular system also increases sharply, which is not good for health. Therefore, the most suitable time for exercise is between 10 a.m. and 3 p.m., and the location is best chosen in a well-ventilated place with trees and lawns, rather than running in the factory area or beside the road.

It depends on individual circumstances. From the perspective of the most exercised people, 3-5 p.m. is the best time for human body function. But not everyone can run at this time.

Whether it is better to run in the morning or at night in winter depends on your personal situation. Generally speaking, it is better for office workers to run at night, after all, there is more time at night and the air is better. Running in the morning can easily make people tired and affect work.

Suitable for those who run in the morning Those who want to develop exercise habits through running, those who want to wake up early, those who want to run without being disturbed, those who have busy work hours and irregular working hours, and those who are active at night. Suitable for those who run at night People who are stressed at work, people who don't have much change in their time after work, and people who don't have enough time in the morning.

Autumn and winter running is recommended to run at 5-7 p.m., because the autumn and winter are cold, the temperature is low in the morning, the humidity is high, and it is easy to get sick after running and sweating. Spring and summer runs can be around 7-10 in the morning and around 4-8 in the afternoon. Morning jogging can effectively wake up the dormant body, stimulate vitality, burn fat, and make the whole day full of energy.

Running in the morning can also exercise your good habit of waking up early. However, do not run on a completely empty stomach in the morning, eat less food, and add a little sugar to prevent hypoglycemia.

Causes fainting. Afternoon running is friendly to most office workers, can fully release the stress of the day, and the body's metabolism is faster in the afternoon and evening, at this time running is helpful, and helps sleep.

Of course, what suits you is the best, you should actively adjust the running method and time according to your own work and rest, physical condition, control the running intensity, make a long-term running plan, do not fish for three days and dry the net for two days, remember to stretch before and after running, and be sure to stretch.

When you go home after running at night, your brain secretes more melatonin and hormones. It can promote the growth and development of adolescents and improve sleep quality. : Running in the morning stimulates the nerves, makes people awake, makes the body more flexible, and makes the mind more agile.

It is recommended to run in the morning, because running in the morning can keep the body's functions in an active state, not only to exercise the body, but also to have energy throughout the day. If you run in the evening and go to bed at night, your body may still be in the process of recovering from running, which is not conducive to rest, and you can walk slowly in the evening.

Running Period:

In general, you can run and exercise whenever you have time, but there are times when you should not exercise.

Those who are frail and sick should not exercise at night. Because night is the time when people's physical strength is the worst, it is not suitable for the weak and sick to exercise at this time. It is not advisable to exercise before bedtime. Because exercising before bed can also easily affect sleep.

If you have free time, it is recommended to exercise around 9 to 10 o'clock in the morning, and it is also good to exercise at 4 o'clock in the afternoon and 6 o'clock in the afternoon, and the person's physical strength is also the best at this time. Also, pay attention to the interval between exercise and eating for about 30 minutes to 1 hour.