What are the precautions for winter running? Summary of precautions for winter running
4hw.com.cn: friends who like sports won't stop because of the temperature in winter. In fact, moderate exercise in winter does no harm to the body. What are the precautions for running in winter? Let's have a look.
1. The best meal is about an hour before running.
2. Be sure to eat before running. It is best to choose high calorie and digestible foods for breakfast, such as milk, eggs, cream, dessert, chocolate, etc. Avoid overfeeding and avoid gastrointestinal discomfort.
3. In consideration of temperature, sight and safety, it is recommended to be in the daytime, especially at noon and evening. If the lunch break is available, go to the nearest park for a beauty run. The sun is warm on your body, not to mention how comfortable it is. An hour after work and before dark is also a good choice, but as the winter solstice approaches, the sunshine time will be shortened, and the temperature will drop rapidly after running. It should be noted.
4. Because of the vigorous metabolism, high heat consumption and sweating during running, the demand for vitamin C is also higher than usual.
5. It is suggested that you can usually go to the nearest Park and try not to run on the road (too much car exhaust). You can go to the suburbs on weekends.
6. Underwear should have high air permeability. It is best to use high-tech polyester fiber (polyester), which can make sweat drain out quickly. The main function of these products is to prevent excessive sweat from accumulating around the body during running (this often happens if you wear cotton). Sweat accumulates too much around the body. When the temperature drops and the wind speed increases, once you slow down or start walking to recover, you will feel very cold.
7. From the perspective of safety, the more reflective equipment on the body, the better. It is best to wear reflective strips on the trunk, limbs, head and feet.
8. The ground is slippery in winter. When people exercise, they should choose soft rubber soled shoes as running shoes. At the same time, the tread pattern of the sole should be wide and deep, because the too dense sole pattern can not prevent slip. The excellent rubber sole will become harder in the cold air. In this way, just like wearing a snowboard, the feet will not be controlled by the body during exercise, resulting in accidents and dangers.
9. Pay attention to your physical condition at any time during running. If you feel unwell, you should immediately adjust your speed or interrupt running. Do not support reluctantly.
10. Wet clothes will increase heat loss. After running, change into dry and warm fleece clothes, sportswear and other clothes as soon as possible.
11. If possible, in addition to water, you can prepare or carry energy drinks by yourself. For example, with honey and salt, baokuangli and red bull can also be used. There are fruit flavored effervescent tablets on the market.
12. If you must run at night, remember to wear clothes with reflective strips. It is recommended to wear red flashing lights in front of and behind you for road running.
13. If it's more than an hour, it's best to take a few chocolates or energy bars with you. If you are hungry during running, you can quickly replenish energy. If you run longer, you can bring some salty snacks, such as salted grapes. The main function is to supplement salt and prevent cramps. Of course, sweating in winter is far less than in summer. Even if you participate in a marathon, you generally don't need to eat salt pills.
14. When exercising in the wind, pay special attention to the running direction. If you go with the wind at first, you will have some fine beads of sweat on your body, so you will be at risk of catching a cold when you run back against the wind. It is recommended to run against the wind before returning home with the wind.
15. Don't stop immediately after running. Continue to slow down and trot to the direction of home or car. You can slightly open your clothes and help evaporate the sweat with your hands. Static stretching can be done after running home or by the side of the car. Once you feel cold, you should dress quickly to keep warm.
16. In cold weather, 50% of the body heat is emitted through the head. Runners in winter must have a suitable hat. Take it off when it's hot and put it on when it's cold.
17. In extremely bad weather conditions, indoor exercise is a good choice. Indoor cycling or physical training are good choices. You can also choose sports in the pool, running in the water or swimming for a few laps.
18. Run with friends. This suggestion is suitable for any season of the year. Of course, it is more appropriate in winter. Once something happens, someone will help you soon. In addition, take your cell phone with you when you run.