How to run in winter to be healthier

Winter is the coldest season of the year. In winter, we will reduce outdoor activities, so many friends are prone to obesity symptoms in winter. In fact, we also need to insist on physical exercise in winter. So what kind of sports should we do in winter? In fact, the best sport in winter should be running, but we should also know that winter running requires scientific methods. Below we will introduce how to run in winter in a healthier way.

Do a good job of preparation before running. The temperature is low in winter, so you should not wear too thin clothes when going out for a morning run, especially the upper abdomen should be kept warm to avoid catching a cold and causing discomfort to the spleen and stomach. It is best to drink a glass of boiled water before going out. Drinking water can not only replenish water and relieve a night of dry mouth, but also reduce blood concentration and promote blood circulation and metabolism.

Some people are used to running as soon as they go out, but this is actually not good. It is best to rub your hands and face, gently massage your ears, and wear gloves to prevent frostbite. Then rotate the left and right ankles respectively and move the knee joints. Finally, take a deep breath and adjust your mental state. Now you can start running.

Master the correct method: after starting, lean your upper body forward slightly, look straight ahead, swing your arms naturally with the rhythm of running, point your toes straight ahead, do not form an "eight" shape, push back forcefully, land gently, and move in a relaxed manner. There are two ways of landing in long-distance running: one is landing on the forefoot or the outside of the sole of the foot. This method is fast and effective, but it is more laborious. It is suitable for professional athletes who want to improve their performance; the other is to transition from landing on the entire sole of the foot to pushing off the ground with the forefoot. With this method, the muscles on the back of the legs are relatively relaxed, making running less strenuous, but at a slower speed. This method is suitable for most people and beginners, and is very appropriate for daily fitness.

Breathing is very important during long-distance running. Long-distance running is an aerobic metabolic exercise that involves the circulation of major organs of the human body, especially the respiratory system. During running, the human body's demand for oxygen continues to increase, so you should pay close attention to your breathing rhythm. Generally speaking, you can inhale every two or three steps, and be careful not to let the rhythm fluctuate too much. In terms of breathing method, you should use nasal breathing and mixed mouth and nose breathing. You can press the tongue against the upper palate to avoid direct inhalation of large amounts of cold air and causing irritation to the chest. During long-distance running, since the oxygen supply lags behind the needs of muscle activity, "discomfort" will occur during the running process, making people feel heavy legs, chest tightness, difficulty breathing and not wanting to continue running. At this time, you should slow down your running speed appropriately, adjust your breathing rhythm, and maintain your determination to keep running. Soon, the difficulties will be overcome.

In the above article, we suggest that readers also need to exercise in the cold winter. We know that running is a very good sport in winter. The above article gives us a detailed introduction on how to run in winter in a healthier way. I hope it can be of some help to everyone.