Things to note when running in winter What to wear when running in winter

 　　Most people will switch to indoor gyms in winter. In fact, outdoor running in winter is more "feeling" to lose weight, but there are more things to pay attention to. Here are the precautions for winter running and what to wear when running in winter shared by weight loss experts.

　　Tips for running in winter:

　　1. When do you run?

　　For reasons such as temperature, visibility, and safety, it is recommended to go during the day, especially at noon and evening. If available during lunch break, go to the nearest park to catch up on a beauty run. The sun will warm your body, not to mention how comfortable it will be.

　　An hour after get off work and before dark is also a good choice, but as the winter solstice approaches, the daylight hours will shorten and the temperature will drop rapidly after running, so you need to pay attention.

　　2. Where to run?

　　It is recommended that you usually go to the nearest park and try not to drive on the highway (there is too much car exhaust). You can go to the suburbs on weekends.

　　3. What to wear?

　　Innermost layer: The function of this layer is to quickly wick away sweat. The standard configuration is a long-sleeved sweat-wicking T-shirt. It should be long enough to wrap the entire body, especially the core part (that is, except for the limbs, commonly known as the body). ) are warm enough. Whether it wicks away sweat or not depends mainly on the mesh and layered structure of the fabric. Nowadays, most sporting goods manufacturers have quick-wicking or sweat-wicking product lines. Don’t use pure cotton. Once it absorbs water, it will stick to your body and become sticky and uncomfortable.

　　Middle layer: The function of this layer is thermal insulation, and the standard configuration is fleece or tights. A full length running tights/fleece keeps the body, legs and ankles warm.

　　Outermost layer: The function of this layer is to prevent wind and rain. The standard equipment is a soft shell or hard shell jacket, or clothing made of lightweight breathable materials. Jackets, skin Clothes, lightweight down jackets, etc. can all be considered. When running in mountainous areas, you must wear something hard and not afraid of scratching, otherwise the branches will make you cry.

　　You must wear these three layers on your upper body. Your legs are not so sensitive to the cold in winter. Sometimes you can even wear shorts. Compression clothing can replace the innermost layer, but it is more expensive and is professional running equipment.

　　Other loose items include hats, masks, neck gaiters, and gloves. If you must run at night, remember to wear clothing with reflective strips. For road running, it is recommended to wear red flashing lights on the front and back.

　　4. How to replenish water?

　　When running in winter, you will drink much less water than in summer, usually a few hundred milliliters an hour, which varies from person to person. Similarly, you will sweat and urinate less when running in winter than in summer. Generally, a handheld water bottle or even a bottle of mineral water will suffice. If you really don’t want to carry a heavy weight, you can also carry some change with you and buy something to drink after your run. Most of the time I carry a backpack in winter, so it’s very convenient to put it in a backpack. If you are going to train, it is best to carry a water bag backpack (many manufacturers have them, the water bag capacity ranges from 1 liter to 2.5 liters, and the largest backpack has a capacity of more than 20 liters). Note that this backpack is generally relatively small, not the kind that can carry dozens of liters for outdoor hiking.

　　If possible, in addition to water, you can make your own or bring functional drinks. For example, you can mix honey and salt yourself. Pocari and Red Bull can also be used. There are fruit-flavored effervescent tablets on the market that you can use. Water is water, functional drinks are functional drinks, and their functions are different.

　　5. Do you want to bring food?

　　Depends on how long you plan to run. If it’s longer than an hour, it’s a good idea to bring a few chocolate bars or energy bars with you. If you get hungry while running, you can quickly replenish energy. If you run for a longer time, you can bring some salty snacks, such as salted Grape , the main function is to replenish salt and prevent cramps. Of course, you don’t sweat as much in winter as you do in summer. Even if you are participating in a marathon, you generally don’t need to take salt pills.

　　6. What should you pay attention to before and after running?

　　Be sure to do jogging and dynamic stretching before running in winter! Warm up for a longer period of time than usual to warm up the whole body and reach a point where you are slightly sweaty but don't feel hot yet. Other cold-proof clothes can be put into a backpack or car together. The backpack is more portable.

　　Once you start running, your body temperature will rise quickly. Pay attention to whether the inner layer is perspiration smoothly.

　　Don't stop immediately after running, but continue to slow down and jog towards your home or car. You can slightly open your clothes and use your hands to help let the sweat evaporate. The static stretching session can be done after running home or done next to the car. Once you feel cold, you should quickly dress to keep warm.