What should I pay attention to when running outdoors in winter?

The worst part of running in winter is the fear a few minutes before departure. Most runners agree with this, but don't be intimidated by the cold weather. Zebra Jun searched some experiences and methods to deal with cold weather to help runners keep training in winter.

1. Exercise time: after 10 in the morning and after 5 pm.

Running in the morning is the least recommended. The air is bad. Most of the carbon dioxide you inhale is not oxygen. It is recommended that you run outdoors after 10 in the morning or after 5 pm. For office workers and students, running in the morning is unrealistic. It is better to run after 5 pm, and it can also eliminate the fatigue accumulated in a day.

2. Warm up before running.

The low temperature in winter makes human limbs cold and stiff, which weakens the elasticity of skin. If you suddenly exercise from a quiet state, especially strenuous exercise such as running, you are often prone to dyspnea, palpitation and dyskinesia. Therefore, you must fully warm up before running in winter, and gradually increase from slight to slight. After you feel slightly hot, sweaty, light and flexible, you can put into exercise.

When the temperature is below freezing point, try to do some warm-up exercises indoors. You can run on the treadmill first, and then go out for a run when your legs feel better but you don't sweat.

3. Diet is the same as routine training.

Sweating in cold weather may be less than in hot weather, so you won't drink so much water. Cold will weaken your thirst drive. However, the body is also prone to dehydration, leading to fatigue and impaired performance. Be sure to replenish water before you leave. Also, be sure to replenish energy. In cold weather, you may consume more energy, especially when you have to deal with snow drifts and icy ground. In addition, the instinctive reaction of trembling and body fever will also consume glucose used by muscles to produce energy.

4. Close-fitting clothes should have high breathability.

It is best to use high-tech polyester fiber (polyester), which can make sweat drain quickly. The main function of this kind of products is to prevent excessive sweat from accumulating around the body during running (this often happens if you wear cotton fabrics). Too much sweat accumulates around your body, which will make you feel very cold when the temperature drops and the wind speed increases. Once you slow down or start walking, you will recover.

5. Keeping warm is very important. Put on a windproof and waterproof coat.

Wearing a wool hat can protect your ears. In cold weather, 50% of the whole body heat is emitted through the head. Runners in winter must have a suitable hat. Take it off when it is hot, and put it on when it is cold.

The second layer of clothes and coats should be zipped, without hats. This allows you to pull them apart or together, and adjust the temperature around your body through this activity to make you feel comfortable.

Wearing mittens can protect your hands better than gloves. In other words, mittens are warmer. Of course, mittens can let you do many things, such as getting keys. However, in very cold weather and windy weather, please choose gloves.

Wind resistance is very important. We feel very cold in winter, mainly because the wind is working. You don't need a waterproof coat, but it needs a certain degree of waterproof. The coat should be tight and light. Many coats can be easily folded and put into small bags, which is convenient for you to put in your pocket when you run.

If the temperature is low, you can choose a down vest to keep the core body temperature.

6. Wear a pair of running shoes with good external fabric.

The roads will be slippery in winter. You want to run, not go somewhere through a certain road. A pair of aggressive running shoes (or cross-country shoes) will be very helpful. What does aggression mean? I know that the antonym of willfulness is tactfulness. Look at those running shoes with many gullies or buttons, and you will know what aggression is.

7. Go against the wind first, and then go home with the wind.

Pay special attention to the running direction when exercising in windy conditions. If you run with the wind at first, you will get some fine sweat on your body, so you will risk catching a cold when you run back against the wind. It is recommended to run against the wind first and then go home with the wind.

8. Protect private parts

Roberts said that when it is windy outside, men should wear windproof underwear or clothes that can cover their genitals. When the wind blows, the body is prone to frostbite. The wind won't pick a place, it will go straight through your tights.

9. Wear reflective running equipment.

Put on reflective running gear. This is very important for winter safety, because sometimes you have to run at dark dawn or dusk. As far as we know, the more reflective devices, the better. It is best to wear reflective strips on your trunk, limbs, head and feet.

10, don't worry about your leg.

Runners' legs are more adaptable to cold and strong winds than trunk and extremities. Generally speaking, you only need a set of windproof leggings or pants. When it is particularly cold and windy, I suggest wearing a pair of close-fitting autumn pants (also high-tech fiber fabric, which can sweat) under outdoor pants.

1 1, dispel cold as soon as possible to prevent colds.

Wet clothes will increase heat loss. Change into dry and warm sweaters and sportswear as soon as possible after running, and be careful not to stay in windy places to avoid catching a cold. At the same time, pay attention to master your physical condition at any time during running. If you feel unwell, you should immediately adjust your speed or stop running, and don't support yourself.

In addition, don't forget to exercise your waist and abdomen strength after exercise. Running is just an exercise of lower limb strength. After running, you can do sit-ups, pull-ups and push-ups, combined with waist and abdomen strength, to achieve the effect of exercising the whole body.