Methods and precautions of long-distance running exercise in winter.

1, it is best not to choose a single running exercise, and other sports can be interspersed appropriately, such as swimming and cycling.

2. Do enough warm-up activities before running. When you start running, jog first and then speed up running, so that the muscles and joints of the whole body can be coordinated, which can reduce sports injuries.

3. In addition to mastering the correct running posture, we should also choose a running venue. Try to avoid running on the hard concrete track. It is best to choose running shoes with thick soles and air cushions or cushions at the heels, which can cushion the ground reaction force from the soles of the feet and reduce the sports injury of the knee joint to some extent.

Precautions:

1, winter exercise should pay attention to hydration, but don't exercise for a long time after meals or on an empty stomach. "Half hunger" is the basic principle. In short, the stomach should not be too full, otherwise it will increase the burden on the digestive organs. Don't let fasting exercise become a habit, which will stimulate the myocardium and easily cause arrhythmia.

2. After sweating, change wet clothes in time. No matter how warm you wear, the mechanism of evaporation and heat dissipation will make the local temperature drop rapidly, which will lead to the contraction of subcutaneous capillaries and the drop of human body temperature, affect blood circulation and normal metabolic function, and easily cause colds and low back diseases, so it must be replaced in time.

3. When doing long-distance running, skiing and other sports, it is best to have a companion to accompany you, and always keep some nutrients to replenish energy to avoid accidents caused by hypothermia.

Extended data:

Winter exercise helps to avoid fat accumulation, but it needs to be treated in two ways. The amount and duration of exercise will also have an impact on the results. If you just "fish for three days and dry the net for two days", the amount of exercise is not enough to offset the accumulated fat, and it is difficult to achieve the expected effect.

Exercise in winter should not be too intense, just achieve the exercise effect, and fully understand your physical condition before exercise. Considering the factors such as going to work, on the premise of paying attention to safety, for healthy people, outdoor sports can be carried out at any time all day, with little impact in the morning and evening.

Don't let cold air directly enter the lungs during outdoor sports in winter, so that the internal temperature will change dramatically. Breathing should be carried out through the nasal cavity, and it is forbidden to pant with your mouth open to avoid being too stimulated. For example, wearing a mask when running is a good choice.

People's Health Network-"Go easy" in winter running

People's Network-Sports enthusiasts must read! Outdoor sports in winter, we need to know this first.