The cold current is approaching! What should I pay attention to when running a marathon in cold weather?

This Sunday is the Taipei Marathon. Coupled with cold and rain, the weekend temperature may be as low as 12 degrees. Many people can't help worrying about how to run a horse race smoothly in this weather. Is there anything to pay special attention to?

1. Prepare more calories than usual.

When it's cold, you need more calories to keep your body temperature. If you prepare three servings of calories and food for horse racing, please prepare four servings in cold weather, otherwise you will easily feel dizzy and tired due to hypoglycemia later.

2. Remember to prepare gloves

People usually pay special attention to the warmth of the upper and lower bodies, but ignore the importance of gloves. If your hands are not protected, your fingers will freeze when you keep swinging, you can't drink water with a cup, and even your skin will crack after running. Therefore, in cold weather, wearing gloves also needs special attention.

3. You can prepare a lightweight trench coat and a running coat.

The most common mistake in running in winter is to wear too many or too thick clothes. In fact, as long as you bring a windbreaker or a running coat, you can put on the wind before warming up or after stopping running.

Because you wear too thick clothes from the beginning, when you run for a while, your body starts to get hot and your body temperature rises quickly, so you don't need too thick clothes to keep warm. On the contrary, when you stop running, you must quickly change clothes that are wet with sweat to avoid losing your body temperature and catching a cold. At this time, you need to wear more clothes to keep warm.

4. It is better to wear onion than to wear long-sleeved hot-pressing clothes directly.

When you wear a long-sleeved hot-pressing suit, you will feel warmer at first, but when you run to the second half of the compression suit and get wet, the situation is completely different. If it rains, the compression suit will get wet faster, the wet compression suit will stick to the skin, and the wind won during running will take away the body temperature faster. When your physical strength and ability to regulate your body temperature decline in the late stage of horse racing, you will be shivering with cold!

Don't rush to speed up because you care about your heart rate.

Jockey Club is used to paying attention to the heartbeat value, such as keeping the heartbeat between 150- 155 in the early stage, but when the weather is cold, the heartbeat is generally lower than usual. If you run at the target pace and see that your heart rate is lower than 150, it may soon be painful to speed up your heart rate and reach the target value. It is suggested to run at a planned pace for the first 30km to avoid premature physical loss.

6. Take some emergency money, Yika.

If you are exhausted, cold and even dizzy in the middle of running, please don't insist. Finding a retreat to stop a taxi or take the MRT back to the destination is much faster than waiting for the recycling car to save you.