What should you pay attention to when running in winter?

There are not many types of winter sports, and running for health is a form of exercise that is both cost-effective and convenient. So what are the precautions for running in winter? When is the best time to run in winter? In fact, whether it is morning, noon or evening, as long as it is the time you can stick to, it is the best time. No matter what it is, if you can't persist, it is equal to zero. Well, next, I will tell you what we need to pay attention to when running in winter?

What to wear for running in winter?

When running in winter, you must keep warm to prevent frostbite. The appropriate amount of clothing should be determined based on your cold resistance and temperature conditions.

1. Layered warmth is the best way to keep warm. For the innermost layer, it is best to choose tight cotton or wool underwear, and for the middle layer, choose loose and breathable fabrics to facilitate the evaporation of water in the body and the release of moisture. Finally, choose a windproof outerwear to keep out the cold and release moisture.

2. The legs are the most cold-resistant part of the body, so you can use the legs as a basis to thicken the warmth of other parts. When the temperature is very low, it is recommended to wear long sleeves and long pants, and you can also wear knee pads, elbow pads and other warm equipment depending on the situation.

3. Hands, head, face, and ears are the parts most susceptible to frostbite. To protect them from cold wind, you need to wear a hat and gloves.

4. As your cold tolerance improves, you can appropriately reduce the amount of clothing you wear for winter training, but sudden changes in temperature can easily lead to a cold, so you should be especially careful when changing or removing clothes.

5. In general, it is recommended to wear non-slip cotton shoes and cotton socks.

What are the precautions for running in winter?

1. Runners with very poor physical fitness should avoid strenuous running in winter. Runners with cardiothoracic, lung or other diseases please follow your doctor's advice. Life comes first. Changes in physical fitness do not happen overnight. Intensity should be increased gradually.

2. Be sure to do warm-up exercises. Warming up can reduce the chance of sports injuries and will also make you feel good, because overheating or cooling your body before a run can make your body feel uncomfortable. Warm up before going out.

It is recommended to do three sets of ten high-leg raises at home. In this way, after all the muscles in the body are stretched, you can start running. If you have ever strained your body, you must twist your body in place and focus on the four joints.

3. The road surface that has just snowed and has not been compacted is not slippery. Running on it can increase the fun of running, but you should run slowly and be careful of dangerous objects covered under the snow to prevent accidents.

4. If you happen to go out for a run in windy weather, your best bet is to start running against the wind so that you can be with the wind when you return. Not only can it ensure your physical strength, but it can also reduce the harm of cold wind to your body when you sweat, thereby reducing the chance of catching a cold or having a headache.

5. If you often run at night, please wear light-colored or fluorescent clothes so that others can find you more easily and avoid collisions with you. If it is snowing, choose brightly colored clothes. The orange fluorescent wristbands or silver reflective anklets are the most eye-catching and should be good equipment for runners.

6. If the snow on the road is compacted, the road surface is relatively smooth. You should run slowly and with small strides. Wear running shoes with high friction on the soles of your feet and land with the entire sole of your feet to increase friction and prevent falls due to slippery roads.

7. If you encounter bad weather such as a snowstorm, even if you have started running, you must stop immediately and return indoors to ensure safety. It is recommended that you give up your plan to run outdoors on snowy nights, as accidents are prone to happen in such weather and it is not easy for you to be discovered by others.

Of course, if you don’t want to change your training plan, you can also change outdoor training to indoor exercises, such as running up stairs or skipping rope indoors. You can choose to run on the balcony. If the temperature is below minus seven or eight degrees Celsius, don't go out for a run as you may get frostbite.

8. Under the sunlight, white snow will be like a silver reflector, refracting strong light outwards. Especially in clear weather, long-term stimulation to the eyes will cause snow blindness. In mild cases, the eyes will be dizzy, swollen, and tearing. In severe cases, the eyes are afraid of light and there is constant pain around the eyes.

To prevent snow blindness, light-colored brown glasses are not as effective as dark sunglasses, while dark green lenses have the strongest protection, and can effectively prevent excessive stimulation of the pupils by ultraviolet rays in the sun. You should take off your sunglasses when the sunlight is not strong or on cloudy days, because green sunglasses can affect your vision due to the dim light, which is more harmful to teenagers.

9. Although the weather is cold and you don’t sweat as much as in summer, in fact a lot of water in your body is being consumed. Therefore, you must ensure that you replenish water at any time before, during and after running. Warm water, sports drinks, various porridge and soups are all good choices.

10. Dry your body immediately after running to reduce the chance of catching a cold.

Finally, the editor would like to tell you that running in the morning can eliminate the habit of sleeping in and earn more time for yourself. The general time in summer is 8 o'clock in the morning, and in winter you can choose 8:30. Of course, many people may be at work at this time, so I suggest you choose to jog to work, just to the point where you sweat a little.