Is winter suitable for outdoor running?

Is winter suitable for outdoor running?

Is winter suitable for outdoor running? There are still some things we need to pay attention to when warming up. I believe many people have used this sport to exercise in primary and secondary schools, and there are many ways to exercise. Let's see if winter is suitable for outdoor running.

Is winter suitable for outdoor running? 1 The outdoor temperature is relatively low in winter, but it is ok to run outdoors. However, there are also many places to pay attention to when running outdoors in winter, such as warming up before running and dealing with sweating in time to avoid harm to the body.

Never mind the temperature and other conditions of the weather. It is always feasible to find the right route to run. Faced with bad weather, wearing reasonable and unreasonable clothes will have two completely different effects on running. Persisting in outdoor running in winter has advantages in improving physical fitness, integrating the body with cold weather and improving the adaptability of the body to the environment, which is why athletes train outdoors instead of indoors in winter.

Choose to go running in winter, and remember to warm up before going out. It is recommended to do three groups of leg lifts at home for ten times. In this way, after the muscles of the whole body are pulled up, you can run. When warming up, you should pay attention to it. If you have a strain, you must do a twisting action in the same place, with the focus on four joints. In addition, even if you insist on running in winter, you should also look at the weather. If it is snowy or foggy, it is not recommended to go out for running. At this time, you can choose to run in the same place on the balcony. If it's MINUS seven or eight degrees, don't go out running, it's easy to get frostbite.

When is the best time to run in winter?

The best time for running in winter should be after 8: 00 a.m. and before 5: 00 p.m., because winter is warmer, and the best time is between 9: 00 a.m. and 1 1: 00.

The air cleanliness in winter is the worst before 8 am and after 5 pm, so the best time for outdoor running in winter should be around 9 am to 1 1 am. Early morning exercise, when the temperature is too low, the invasion of cold air or wind chill will make people's respiratory mucosa vasoconstriction, blood circulation blocked, resistance decreased, and it is easy to induce diseases such as colds and stomachaches.

The air quality in winter morning is not very good, which is not suitable for running. The air quality is suitable in the afternoon or evening, when people's physical strength and flexibility are at their best, which is suitable for high-intensity exercise. Running at this time is not easy to cause sports injuries. However, it should be noted that people with lumbar disc herniation have greater pressure on the lumbar spine at night and are more vulnerable to injury. It is recommended not to run with fun, but to pay more attention to running at ordinary times.

The benefits of running in winter

1, strong physical resistance.

People who keep running in winter can improve the thermoregulation mechanism. Before keeping out the cold, they can adapt to the cold air faster and are less likely to catch a cold. They can also enhance human immunity and significantly reduce the occurrence of diseases such as colds.

2, improve the body's ability to keep out the cold

Sticking to exercise in winter can improve people's cold resistance. When you take part in outdoor sports in winter, your body is stimulated by cold, and your muscles and blood vessels contract constantly, which can accelerate your heart, deepen your breathing, strengthen your metabolism, and increase the heat generated by your body, thus improving your tolerance to cold weather.

3. Improve people's inductive ability.

In winter, most people prefer to stay in a room with air conditioning or heating. Staying in this monotonous and sultry environment for a long time will make the body slow to respond to external temperature induction. Insist on running in winter, because of the increased excitability of cerebral cortex, the ability of body temperature regulation center is obviously improved, which is conducive to sensitive and accurate body temperature regulation and body induction ability.

4. Promote blood circulation

The amount of exercise in winter is small, and people like cats indoors, which is not conducive to blood circulation. Running can make up for this shortcoming. Running can promote faster blood flow, increase the output of the heart, and be beneficial to cardiovascular exercise. And in the process of running, you can inhale more oxygen, which can better promote metabolism.

Is winter suitable for outdoor running? Running, especially outdoors and traveling, will make your body release a substance and make you feel happy or happy. For many years, running has been used to treat clinical depression, addiction and so on. Sticking to running will give you strong heart and cardiovascular system functions. When the maximum oxygen uptake increases, the oxygen delivered to various organs of the body increases greatly, and the working quality of various organs naturally improves greatly. In addition, middle and long-distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases. Through the movement of lower limbs, it can promote venous blood to return to the heart and prevent venous thrombosis.

Winter is undoubtedly the most challenging season, but running outdoors in winter is very good for your health. But in addition to the cold weather, stiff body, slippery road and many other factors will add some unexpected difficulties to winter running. There are many things to pay attention to when running in winter, in order to achieve the expected exercise effect and avoid being affected by injuries.

The following nine points should be paid special attention to:

1, for most of us, the biggest test brought by winter is not the cold weather, but from June 1 1 to March of the following year, there are few competitions here, so for many people, the biggest test is how to keep enough focus on some daily basic training. Comparatively speaking, it is undoubtedly easier to concentrate on preparing for the game after one month than to prepare for the game after three or four months.

For those friends who live in cold areas, you may be very tired of wet and cold weather, but you should still take it as a challenge and try to overcome it. You know, it's no use complaining about the weather blindly, it will only make the situation you face worse.

If your clothes are very suitable, you can easily cope with any weather conditions. If you feel terrible when running in cold weather, it's not the weather's fault, but your own fault. It is not a difficult thing to make yourself comfortable. Even if you run in a snowy day with a few degrees below zero, you can feel as comfortable as running in an environment with more than 20 degrees. It depends on whether you are wearing the right clothes. Don't worry about dressing like a zongzi. Comfortable body temperature is always one of the most important things in running.

4. Keep a smart mind. If the road is very muddy or snowy, try to find some places where the traffic is not crowded. You should miss the busy time of commuting, because everyone seems busy and impatient at this time.

5. Try not to use the treadmill. For many runners, if they can't run out, it is equivalent to not taking part in this sport. The feeling of running outdoors is never felt on a treadmill unless the conditions outside are really dangerous.

6. For some people who are not in good health, running in winter often brings more dangers, because the temperature difference before and after exercise is large, which may lead to bronchitis and other factors. Therefore, before running in winter, fully evaluate your physical condition. If you don't get used to running, it is wise to give up for a while.

7. The sunshine time in winter is short, and the night is much longer than that in summer. Running is not an ideal choice for most people when it is still dark in winter or the night has been brought in advance. Especially for those who seldom run at night, fun running in winter means more danger, so you should make a better time plan before running in winter than in summer.

8. Not everyone can find a suitable indoor runway. Even if you are lucky enough to find one, you can imagine that the training team must be full and crowded in winter, so give up this seemingly more comfortable environment decisively. Besides, it is not a happy thing to circle around the 200-meter runway.

9. Overcome your inertia. For most winter runners, there is often a fierce ideological struggle before running, and they will feel stiff and tired, but once they start running, their bodies will soon relax. Therefore, the most important thing for running in winter is to take the first step bravely, and then you will be happy soon. In a word, running, keeping warm and being safe are the three most important rules for running in winter.