What are the benefits of running in winter? What should I pay attention to in long-distance running?

Protective essentials of long-distance running in winter

Great Wall Online

Long-distance running exercise in winter can not only enhance physical fitness and cold tolerance, but also cultivate strong will. However, long-distance runners should pay attention to the following problems in long-distance running exercise because of the low temperature in winter, slow blood flow, increased muscle viscosity, poor ligament elasticity and joint flexibility.

1. Prepare for the activity. Before running in the morning, it is best to drink a cup of warm water to replenish water and increase blood flow speed. Before going out, you should empty urine, rub your hands and face to increase blood circulation in these parts, and fully exercise your limbs, chest, back, abdomen, waist and ankle by doing exercise or jogging in small steps. We should also increase or decrease clothes according to the temperature change and choose soft and comfortable running shoes.

2. Pay attention to traffic safety. Long-distance running on the road should pay attention to traffic safety, not too hard. In long-distance running, it is necessary to maintain the coordination and stability of limb activities, land on the ground with the forefoot or the outside of the forefoot, and then transition to full-sole landing. This can not only reduce knee joint injury, but also save physical strength and improve speed.

3. Use your mouth and nose. Breathing through the nose is conducive to ensuring the temperature and cleanliness of the air, but in the case of deep and urgent breathing, breathing through the nose alone can not meet the needs of the body. At this time, you need to use your mouth to help you breathe, but don't open your mouth too wide, you can open it half way, so that the tip of your tongue is close to the upper jaw to avoid dry throat. At the same time, it can relieve sore throat, chest pain or abdominal pain caused by inhaling a lot of cold air.

4. Exercise should be moderate. When fatigue, loss of appetite and lack of exercise occur, except for some special circumstances, it is likely to be caused by excessive exercise. At this time, the mileage of long-distance running should be reduced. At the end of the long-distance running, you should pay attention to organizing activities, doing some unarmed exercises and taking a deep breath. Soak your feet with hot water before going to bed.

In case of rain and snow, you can exercise indoors instead. For example, running in place or supporting high leg lifts to prevent trauma. Wang Dalian Third People's Hospital