What should I pay attention to when running on a cold winter night? What clothes should I wear and what protection should I do?

Precautions for running at night in cold winter:

1, it's fun to run in winter, because the temperature is low at night, so clothing should consider two factors: lightness and warmth, that is, to keep the body warm and not catch a cold, without affecting the running effect.

2. Because the visibility of fun run in winter is low, it is suggested to choose white, bright yellow or clothes with fluorescent stripes, which is easy to attract attention and avoid traffic safety hazards.

Clothing and protection:

I. coat

1, close-fitting layer: sweat-wicking clothes. You know, in the process of fun running, because the body temperature rises and the metabolism accelerates, sweating will occur, and the close-fitting layer is the closest to the body, and the required function is strong perspiration and fast sweat conduction.

2, the middle layer: warm clothes running outdoors in winter itself is cold, not to mention fun running, the temperature is lower, so add a layer of warm clothes to make the body feel warm.

3, the outermost layer: wind and rain to know that the winter weather is mostly cold rain and snow weather, then fun run, in the outermost layer, you should wear wind-proof and rain-proof clothes.

It is best to start the fun run one hour after dinner, usually around 2 1, and the best exercise time is 30 ~60 minutes.

Fun running is the simplest form of exercise. As long as you have a pair of suitable shoes, you can run.

Running is an aerobic exercise and a rhythmic exercise. During exercise, the oxygen inhaled by human body is equal to the demand, reaching physiological balance, but there is also the risk of insufficient endogenous oxygen, so attention should be paid to health care. Low intensity, fast pace and long duration. Keep the heart rate at 150 beats/min, and the blood can supply enough oxygen to the myocardium; Oxygen can fully ferment the sugar in the body, consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state.

Expand data skills

1. Gradually increase the amount.

Some people hope to "break the record" every day and record the distance they run every day with mobile phone application software, hoping to run a little more than the day before. "The best way is to increase the target value every two or three days, not every day." Wang Yuling said that young people should step by step, do what they can, and don't suddenly increase the amount of training.

2. Fully warm up before going on the road

Before running, you must do at least fifteen minutes of warm-up exercise, preferably full stretching. "Don't lunge and shake when stretching, as the middle school PE teacher taught you." Wang Yuling pointed out that static stretching should be adopted, stretching one muscle group every 15 seconds. After the exercise, be sure to organize the exercise, keep the whole body active and keep warm.

If you are uncomfortable, don't insist.

If you feel unwell such as cold and diarrhea, you should stop exercising. It is best to take intermittent aerobic exercise. When you feel tired, you should slow down and stop gradually, walk slowly for a while and then accelerate gradually to improve your body's endurance to exercise. Cheng pointed out that some new runners will feel abdominal distension and chest tightness, so they might as well take the frequency of "3 seconds 1 breath" to reduce the discomfort of abdominal distension during running and try to breathe through their noses.

Baidu Encyclopedia-Fun Run