Is there a difference between running in winter and running in summer?

The differences between winter running and summer running in terms of conditions and precautions mainly include the following aspects:

I. Temperature and humidity

Temperature and humidity are the two most important factors affecting exercise, which will directly affect the metabolism, moisture and physical strength of the body. Running in summer, high temperature, high humidity, easy to sweat, lose water, rapid heartbeat, shortness of breath and other signs, will bring great load to the body. In contrast, when running in winter, the temperature is low and the humidity is low, so it is easy to feel cold and dry, so it is necessary to pay attention to the warmth and moisturizing of the body.

Suggestion:

Running in summer: It is hot and humid in summer, and more sweat will be produced during exercise. In order to avoid dehydration, water should be replenished in time before and during exercise. At the same time, it is recommended to do outdoor exercise in the low temperature period (early morning and evening) to avoid exercising in the hot sun.

Running in winter: When the temperature is low in winter, you will feel cold during exercise, so you need to wear sports equipment to keep warm. It is recommended to use windproof and waterproof clothes to provide adequate protection for the body, and wear wool hats, shawls, gloves, etc. In terms of water regulation, we should always pay attention to supplementing water.

Second, the sunshine time and intensity

The time and intensity of sunshine will affect the nerves, endocrine and internal rhythm of the body, and will have an impact on mood, exercise effect and body function. The long sunshine time, strong sunshine and long duration in summer are easy to cause heatstroke, heatstroke and other diseases, so it is necessary to pay attention to protection. However, short sunshine and weak light in winter are prone to negative emotions such as depression, so attention should be paid to mental health.

Suggestion:

Running in summer: In summer, the daytime is longer, so you can arrange the exercise at 6:30-7:00 in the morning or 8:00-9:00 in the evening. At this time, the temperature is relatively low and the sunshine is not very strong, which is suitable for outdoor sports. It should be noted that you must use sunscreen and wear a hat to avoid the sun's damage to your skin to the greatest extent.

Winter running: The sunshine time in winter is relatively short, and the running time is generally arranged between 9 am and 4 pm. The sunshine intensity during this period is more suitable, so you can make full use of the sunshine for exercise. The sun is strongest around noon 12, so you need to pay attention to sun protection. When the sun is shining, it is recommended to do outdoor exercise and get enough vitamin D3.

Third, wind speed.

Wind speed will affect the feeling of temperature, as well as the metabolism and moisture of the body. In summer, the wind speed is low and the temperature is high, so it is easy to sweat and lose water when running. It is recommended to exercise in the shade, tuyere or air-conditioned room. In winter, the wind speed is high and the temperature is low, so you need to be careful not to sweat excessively when running. It is best to use a multi-layer windbreaker.

Suggestion:

Running in summer: When the wind speed is low and the sun is big, try to avoid the high temperature environment and choose a cooler indoor or grass for exercise; When it is really gone, you should choose to exercise in windy places such as the seaside or the river, so that the wind can lower your body temperature. When the wind speed is high, we should pay attention to reducing the thickness of clothes to make full use of the cooling effect of the wind.

Winter running: When running in winter, the wind will increase the cold feeling of the body, so choose dry, windproof and waterproof sportswear. If the wind is strong, it is best to minimize the time of outdoor sports and choose a place with southeast wind or sun exposure.

Four. Terrain and road surface

Terrain and road surface are another important factor affecting running. Different terrain and roads will bring different burdens and challenges to the muscles, bones, heart and lungs of human body. When running in summer, it is recommended to choose a flat and barrier-free road with suitable hardness, and you can choose parks, artificial lakes and other places for exercise. When running in winter, it is recommended to choose a flat road with anti-skid measures to prevent falling.

Suggestion:

Running in summer: The hard road surface in summer will exert great pressure on bones and joints. It is recommended to exercise on soft and flat roads such as parks, stadiums and playgrounds. If you want to choose roads or runways, you'd better choose soft ground to avoid steep slopes and uneven roads.

Running in winter: The road surface is slippery in winter, and it is easy to fall down when running. It is recommended to choose shoes with anti-slip function to avoid the risk of slipping. When choosing a road section, it is suggested to choose a road with a large traffic volume to ensure safety and convenience.

Generally speaking, running in winter is different from running in summer. When choosing the running time and place, we should weigh the factors such as temperature, humidity, sunshine time, wind speed and road surface, and choose the appropriate exercise mode. At the same time, you must do enough warm-up and stretching before exercise to avoid muscle strain and injury caused by excessive fitness. Only in this way can we get the ideal effect in running exercise in winter and summer and improve our health.