What should you pay attention to when practicing middle-distance running in winter?

1. Prepare for activities

Before a long-distance run in the morning, it is best to drink a glass of warm water to replenish water and increase blood flow speed. Before going out, you should empty your bowels, rub your hands, head and face to increase blood circulation in these parts, and fully move your limbs, chest, back, abdomen, waist, ankles and other parts by doing exercises or taking small steps. jogging. Also add or remove clothing according to changes in temperature, and choose soft and comfortable running shoes.

2. The amount of exercise should be moderate

When fatigue, loss of appetite, and feeling tired of exercise occur, except for some special circumstances, it is likely to be caused by excessive exercise. Long-distance running mileage should be reduced. At the end of a long-distance run, pay attention to tidying up, do a few freehand exercises, and take deep breaths. Soak your feet in hot water before going to bed.

3. In rainy or snowy weather, you can exercise indoors instead.

For example, run in place or run with raised legs to prevent trauma.

4. Prevent colds first

The fundamental measure to prevent and treat colds is to engage in regular sports to improve the body's resistance and ability to withstand cold. After exercise, the capillaries of the body are open, and the sweat pores are also open. It is not worth taking off your clothes to blow a gust of wind and catch a cold just for the pleasure of the moment: Therefore, you should wipe off the sweat after exercise and put on clothes. , take a shower after a while. After taking a shower, you should put on dry and soft clothes. Do not wear sweaty clothes on your body. In addition, "the physical desire is a little tiring, and there is no great fatigue." It is an important measure to prevent colds. Excessive physical exercise can easily cause excessive fatigue, reduce the body's resistance, and easily catch a cold. Therefore, when engaging in physical exercise in winter, attention should be paid to arranging the amount of exercise.

5. Prevent damage

In winter, the human body reflexively causes muscles and blood vessels to contract under the stimulation of cold, thus reducing the elasticity of muscles and ligaments and reducing the range of joint activities. Small. In addition, due to vasoconstriction and slow metabolism, body temperature will inevitably drop. After the body temperature drops, the fat in the muscles becomes gel-like, which greatly increases the viscosity of the muscles: strenuous exercise under this condition often causes muscle, tendon and ligament strain. Therefore, before engaging in strenuous activities, sufficient preparatory activities must be done to effectively prevent sports injuries.

6. Prevent frostbite

Frostbite is when a certain part of the body's tissues reflexively causes vasoconstriction under cold stimulation, leading to tissue ischemia, hypoxia, malnutrition, and nerve and muscle damage. caused by tissue damage. Frostbite usually occurs on the hands, feet, ears, and tip of the nose. To prevent frostbite, the following tasks should be done. First, winter training should be carried out consistently to improve the body's cold resistance; second, clothing and footwear should be appropriate to avoid being too tight and affecting blood circulation, and at the same time, keep dry; third, in the early morning Or when exercising when the temperature is low, wear cold protection equipment and take it off when the body heats up.

7. Pay attention to traffic safety

When running long-distance on the road, pay attention to traffic safety and do not move too violently. When running long-distance, keep your body movements coordinated and smooth, land on the ball of your forefoot or the outside of your forefoot, and then transition to landing on the ball of your foot. This can not only reduce knee joint injuries, but also save energy and increase speed.

8. Use both mouth and nose

Although breathing through the nose is helpful to ensure the temperature and cleanliness of the air, when breathing is deep and rapid, breathing through the nose alone cannot Meet the body's needs. At this time, you need to use your mouth to assist breathing, but do not open your mouth too wide. You can open it half way, and let the tip of your tongue close to the upper palate to avoid excessive dryness of the pharynx. At the same time, it can reduce sore throat, chest pain or abdominal pain caused by inhaling a large amount of cold air.

Warm reminder: People with diabetes should pay special attention to keeping warm when exercising in winter, because diabetic patients often have neuropathy and are not sensitive to cold stimulation. At this time, keeping warm comprehensively can avoid frostbite and ischemic lesions of the hands and feet. Aggravated.