Can I run in winter?

Can we run in winter? The cold winter is coming, the average temperature is relatively low, and many friends are reluctant to go out for a run. A friend will ask if you can run in winter? In fact, no matter spring, summer, autumn and winter, we can't stop exercising. Running in winter is also good. Let's have a look!

Can I run in winter 1 Do I need to wear more clothes for running in winter?

Wear more clothes when running in winter. Multi-layer wrapping can obtain additional air isolation layer and increase the thermal insulation effect. Because exercise generates heat. You need less clothes when you exercise than when you rest before exercise. But it is especially easy to catch a cold before and after exercise. This is the meaning of multilayer. Cold piercing and hot stripping. If you can't accurately ensure that you can enter a warm environment after running 10 minutes, please prepare a cotton-padded coat or wear more at the training ground.

Misunderstanding of winter running preparation activities

1, time is too short.

Many people warm up, stretch their arms and kick their legs, and it's over. It is wrong to think that you can warm up with two moves. The warm-up time is too short to exercise fully. Three minutes of warm-up time can only arouse the sense of movement of the body, and it takes about 5~ 10 minutes to fully exercise. In autumn and winter, the warm-up time should be appropriately extended according to the selected sports to ensure that the body can fully move.

2, the action is the same.

Different warm-up exercises affect different muscles. The warm-up action of running should be able to move to the large muscle groups of the body. Leg muscles are the most needed activity before running. Before running, you can stand still and raise your knees to warm up your legs. People who run in the gym can walk fast on the treadmill for 5- 10 minutes, then do some stretching exercises and start running after full exercise.

3. The warm-up action is wrong

Exercise most muscles when running, especially leg muscles. Warm up for a long time before running, and the movements are standard enough, but even if you don't warm up to the required muscle groups, such warm-up is useless. Therefore, warm-up before running should choose the correct warm-up action suitable for running.

Precautions for running in winter

1, pay attention to exercise in winter, and don't get up too early.

Winter sports, especially when doing morning exercises, should not get up too early. Not only is the temperature too low and too early, but also because of the lowest oxygen content and many pollutants in the ground air, it is easy to have adverse effects on the body. It is generally advisable to wait for the sun to come out before exercising.

2. Exercise in winter to prevent frostbite.

Pay attention to prevent frostbite during winter exercise. Exposed parts of the body, including hands, face, ears and feet, need to be cold and warm. In addition, it is not advisable to warm up or soak in hot water immediately after exercise, which may aggravate the occurrence of frostbite. You must massage the cold parts first.

3. Exercise to prevent dampness in winter.

Pay attention to avoid dampness in winter sports. Generally, it is easy to sweat after a little exercise, and once the sweat evaporates, it is easy to take away the heat from the body and make people catch a cold. After general exercise, you must scrub your body with warm water in time to promote blood circulation.

4. Exercise in winter to avoid sudden weather changes.

When exercising in winter, you should pay attention to avoid sudden weather. When the cold current passes through the border, the temperature drops suddenly, or it is windy, rainy or foggy, you should stop exercising. When the temperature is low and the humidity is high, the loss of body temperature is not good for the body.

The benefits of running in winter

1. Long-distance running in winter can improve the function of respiratory system and cardiovascular system. Scientific practice has proved that long-term rhythmic deep breathing can make people inhale a lot of oxygen. If the oxygen intake exceeds 7-8 times of usual, it can inhibit the growth and reproduction of human cancer cells. Secondly, long-distance running also improves the oxygen supply state of myocardium, accelerates myocardial metabolism, and at the same time thickens myocardial muscle fibers and enhances contractility, thus improving the working ability of the heart.

2. Long-distance running in winter is conducive to disease prevention and treatment. Long-distance running accelerates blood circulation and cleans up harmful substances in the excretory system, thus making it difficult for harmful substances to stay and spread in the body.

3. Long-distance running in winter is good for feeling comfortable and cheerful. Because this kind of long-distance running does not pay attention to the outcome of the competition, it only seeks to keep fit in a relaxed and happy way, so it is very beneficial to alleviate the mental and psychological tension brought about by high-tempo and high-intensity sports in modern society. According to medical experts, this kind of relaxed and pleasant exercise can best promote the release of endorphin bark, a polypeptide substance in the body, thus causing lasting euphoria and sedation.

Can I run in winter? What are the sports suitable for winter?

1, climb the stairs

Nowadays, whether going home or going to work, everyone takes the elevator upstairs, but they don't know that climbing stairs is actually a sport. Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting still, 4 times more than walking, and 5 times more than swimming, which is equivalent to jogging 800- 1500 meters, which can not only prevent coronary heart disease, but also help to lose weight.

2. Indoor badminton

Indoor badminton can be unaffected by the weather, so it is very suitable for winter. Badminton is not very strong, but it has a remarkable slimming effect. Badminton training for 30 minutes can consume about 150 kilocalories. A regular badminton match is more intense than a football match, which can keep the human body slim in a very comfortable environment.

Step 3 jump rope

Research shows that skipping rope is especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes.

Precautions for running in winter

1, when will it run?

Considering the temperature, sight and safety, it is recommended to be daytime, especially at noon and night. If you have lunch break, go to the nearest park for a beauty run. The sun is warm on you, not to mention how comfortable it is

One hour after work, before dark is also a good choice, but with the approach of the winter solstice, the sunshine time will be shortened, and the temperature will drop rapidly after running, which needs attention.

2. Where to run?

It is suggested that it can be the nearest park at ordinary times, and try not to run on the road (there is too much automobile exhaust). You can go to the suburbs on weekends.

3. What to wear

Innermost layer: The function of this layer is to quickly conduct sweat, and the standard is a long-sleeved sweat-wicking T-shirt. It should be long enough to wrap the whole body, especially the core parts (except limbs, commonly known as the body). It's warm enough. Sweating is not sweating, mainly depending on the mesh and layered structure of the fabric. At present, most sporting goods manufacturers have a product line of rapid perspiration or sweat conduction. Don't use pure cotton, once it absorbs water, it will stick to your body, which is extremely sticky.

Middle layer: this layer is used for heat preservation, and wool or tights are standard. A full-length running tights/wool can keep the whole body, legs and ankles warm.

Outermost layer: This layer is windproof and rainproof. As a standard, it is a soft shell or hard shell coat, or a lightweight breathable garment. Coat, leather coat, light down jacket and so on can be considered. You must wear hard clothes that are not afraid of scratching when running in mountainous areas, or the branches will make you cry.