What to note about the benefits of winter running

　　Tips for running in winter

　　Warm up before running

　　In winter, the temperature is low, and the limbs of the human body become stiff due to cold, resulting in skin Reduced elasticity. If you suddenly exercise from a quiet state, especially strenuous exercise such as running, you are often prone to difficulty breathing, palpitation, weakness, and movement disorders. Therefore, you must fully warm up before running in winter, gradually increasing the intensity from slight to mild, until the whole body is slightly warm, slightly sweaty, and feels light and flexible before you can start exercising.

　　Eat properly before running in winter

　　Always eat before running. It is best to choose high-calorie, easy-to-digest foods for breakfast, such as milk, egg , cream, desserts, chocolate, etc. Avoid being overly full to avoid gastrointestinal discomfort. It’s best to eat about an hour before running. In addition, because your metabolism is strong during running, you consume a lot of calories, and you sweat a lot, you need more vitamin C than usual.

　　Wear a wind-resistant and waterproof jacket

　　The main reason why people feel cold in winter is because of the wind, so wind resistance is very important. There is no need for an airtight jacket, but it must have a certain waterproof function. The jacket should be close-fitting and light in weight.

　　Underwear should have high breathability

　　It is best to use polyester fiber (polyester) with high technical content, which can allow sweat to be discharged quickly. The main function of this type of product is to prevent excessive sweat from collecting around the body during running (this will often happen if you wear cotton fabrics). Excessive accumulation of sweat around the body will make you feel cold once you slow down or start walking to recover when the temperature drops and the wind speed increases.

　　Wear non-slip shoes when running

　　The ground is slippery in winter. When people exercise, they should choose shoes with soft rubber soles as running shoes. At the same time, the tread pattern of the soles should be wide and deep, because too dense a sole pattern cannot provide anti-slip effect. An excessively hard rubber sole will become even harder in the cold air. This is like wearing skis, and your feet will be out of control of your body during exercise, leading to accidents and dangers.

　　First go against the wind, then go home with the wind

　　when it's windy exercise Pay extra attention to the direction you are running. If you run with the wind at first, there will be some fine beads of sweat on your body, so you will be cold when you run back against the wind. cold risk. It is recommended to run against the wind first and then return home with the wind.

　　Wear reflective running gear

　　From a safety perspective, the more reflective equipment you have on your body, the better. It is best to wear reflective strips on your torso, limbs, head and feet.

　　Get rid of the cold as soon as possible

　　Wet clothes will increase heat loss. After running, you should change into dry and warm fleece, sportswear and other clothes as soon as possible. At the same time, pay attention to your physical condition at all times during running. If you feel uncomfortable, you should immediately adjust the speed or interrupt running, and do not force yourself to support.

　　When is the best time to run in winter?

　　No matter morning, noon or night, as long as you can stick to it, it is the best time. No matter what, as long as you can't persist, it is equal to zero.

　　1. Running in the morning can eliminate the habit of sleeping in and earn more time for yourself. Generally, the time is at 8:00 in the morning in summer, and you can choose 8:30 in winter. Of course, many people may be at work at this point, so it is recommended that you choose to jog to work and control the level of sweating to a small amount.