What are the precautions for running in windy weather?

There are three main reasons why windy weather is really not suitable for running:

I. Respiratory problems

Running in strong winds, especially against the wind, increases the burden on the respiratory system. Windy days may be accompanied by sand blowing, and the inhaled gas will contain dust and bacteria. These conditions can lead to cough, digestive system diseases or dyspnea.

Second, security risks.

Strong winds exceeding level 6 are likely to cause unsafe factors such as billboards falling down and trees breaking. Every year, there are reports of casualties caused by strong winds blowing down billboards.

Third, muscle spasm

In the case of insufficient warm-up or cold wind, muscles are very prone to spasm. Because the ambient temperature is low and the muscles are sticky, both the range of motion and strength will be affected. Moreover, in the theory of traditional Chinese medicine, rheumatic joint pain has a great relationship with wind.

Don't run around in windy days? All four preparations are indispensable.

It was not suitable for running on windy days. If runners can't bear the feeling of running in this weather, they need to make the following preparations to meet the challenge of strong wind.

1. Choose suitable running clothes, and quick-drying clothes are the first choice.

Running in quick-drying clothes is the best choice in windy days. Because the fabric is not hydrophilic, it is difficult for water to stay on the clothes. At the same time, the fabric has good moisture permeability after special treatment, so it has the advantages of quick drying, wear resistance and tear resistance. If you wear cotton-padded jacket in windy days, sweat is hard to volatilize, and it is easy to catch a cold after being blown by the wind. After training, runners are most likely to catch a cold when they are sweating all over, so they should go home and change clothes immediately after training.

2. Warm-up is the key

Warm-up is not enough or muscles are prone to spasm when it is cold and windy. Warm-up activities should be done in such weather conditions. In windy days, the temperature is relatively low, and the muscles of runners are sticky, which will greatly affect the amplitude and movement of running. Warm up properly and stretch your muscles before running.

3, choose the right way to breathe

Running in windy weather, the runner's breathing is blocked is the most obvious phenomenon. During running, he will find it hard to breathe and feel out of breath. At this time, he should master the rhythm and depth of breathing. Breathing through the nose can reduce the dust inhaled in the air, but running in windy days requires more oxygen. Running on a windy day can't achieve normal training by breathing with only one nose. You should use your nose and mouth. Put your tongue against the palate and let air blow in from both sides of your tongue. If you only breathe through your mouth when running, the disadvantage is that you will inhale dust and bacteria in the air. After all, your nose has a certain filtering function. Adjust your running pace according to the situation to ensure the depth of breathing.

4. Try headwind training

You can try to run against the wind in the first half, and then run with the wind when you are tired in the second half. Wind is the flow of air, and the flow will produce force. When the wind is downwind, the force generated by the airflow is the same as the runner's running direction, while when the wind is upwind, this force is just the opposite, and the runner's forward motivation will be offset. However, it is a great test for runners to try headwind training in this case, but the loss rate of headwind running far exceeds the increase rate of headwind running.