What are the precautions for running in winter?

Running is one of the most popular forms of exercise in our daily life. In winter, the weather is cold and dry, so incorrect running methods often bring us some discomfort. So what should we pay attention to when running in winter?

Winter running depends on the weather

Weather is an important factor that people should pay attention to when running. Haze weather is prone to occur in winter. Going out for a run on a haze day does more harm than good. It is recommended to avoid outdoor sports as much as possible. When it rains, the road surface is slippery, increasing the risk of sports injuries, so it is recommended to run indoors.

The best time to run is in the evening

The air quality is not very good in the winter mornings, so it is not suitable for running. In the afternoon or evening, the air quality is suitable, and people's physical fitness and flexibility are at their best, which is suitable for high-intensity exercise. Running at this time is less likely to cause sports injuries. People with lumbar disc herniation will have greater pressure on their lumbar spine at night and are more likely to be damaged, so it is recommended that they do not run at night. You should also pay more attention when running.

Winter running should be leeward

Running into the wind is not conducive to maintaining a good running posture, and it is easy to catch cold. It is recommended to run with the wind behind you when running outdoors. If it's windy, it's best to run indoors.

Dress appropriately for winter running

Running in winter requires more equipment, and the focus should be on two aspects: one is keeping warm, and the other is sweating. To avoid catching a cold, it is recommended to wear gloves and a hat when running in winter. Wear 3 layers of clothing: a wicking base layer, a windproof outer layer, and a warm middle layer. Outerwear should not be too restrictive nor too loose. If it is too tight, you cannot stretch during movements; if it is too loose, there will be too much resistance when running. Cotton clothes are comfortable, but they are very absorbent, which makes it difficult to wick away sweat and makes it easy to catch a cold. So, don't wear cotton underwear when running. As for shoes, if possible, it is better to choose professional running shoes.