Recently, the weather feels like it has gone straight from summer to winter. I would like to ask how you can run in this kind of weather without catching a cold?

Winter Running Guide

1. Try running stairs

I don’t want to run in the gym, let alone let the cold wind blow from outside. Then you can try running stairs indoors. The effectiveness and efficiency of running stairs will open your eyes. In addition to helping increase muscle strength in your legs, it can also improve your cardiorespiratory fitness. ?

2. Wear two more pieces of clothing when going for a run. ?

You need to change the main battlefield of practice to a track and field, or a practice field with a turn around and return to a fixed point. You may feel like a waddling penguin at first, but as your body warms up, you can take off your coat one by one. If you are not afraid of the cold, taking off your coat shows that your body temperature can tolerate lower temperatures. ??

3. Adjust your class schedule

As long as your heart beats faster and your breathing speeds up, you will stay away from the cold. Adjust your training plan in a timely manner. Under the premise of sufficient warm-up, the lower the temperature, the more suitable for high-intensity training. A little more work on lactate threshold, interval training, and even some calisthenics can be helpful. If you jog every day, your body will not be able to adapt to sudden cold weather.

4. Deceive yourself to run two kilometers

It is difficult to go out, but it is not difficult to run. Most runners only need to go out and run more than two kilometers for their bodies to adapt to the current climate. ?Mind also reminds yourself that you can - but if things don't go as expected, on the bright side, at least you've run two kilometers. We certainly hope to run more.

5. Wear your lucky gear

There must be a certain outfit or personal accessory that makes you want to go out. Some people are used to wearing hats to keep out the cold, some need to wear leg warmers or long sweatpants, and some just need gloves. Maintain body temperature. Some lucky devices are psychological, such as mp3 headphones, cell phones, or radios, whatever distracts you from the cold.

6. Warm up before going out

Before running, you can do a few burpees at home, or run a few sprints in the alley downstairs. Let your heartbeat and breathing rise accordingly, and then slowly distance yourself after your body has warmed up.

If you can't go out because it's too cold, you have many reasons and excuses. But if you want to keep practicing, you just need one key point to cheer yourself up. Cold winter weather won't give you an excuse, but it can be a good reason to quit training. For many people, the threshold for winter running is not physical, but psychological.