Running is a sport suitable for all ages, and running exercise has many benefits for our body. It can not only enhance immunity, but also lose weight. But it's cold in winter. How about running in the morning? When is suitable for running in winter? Let's learn about this article together with Xiaobian
How about running in winter morning
Winter exercise is the right time. Physical exercise can improve people's ability to resist the cold. Therefore, people who adhere to winter exercise have an 8-10 times higher cold resistance than ordinary people. However, the air quality is not very good in winter morning. It is generally not recommended to get up early and run.
1. What's the best time to run in the morning in winter
If you want to run in winter morning, the best time for running should be about 9 a.m. to 11 a.m. The air cleanliness in winter is the worst before 8 a.m. and after 5 p.m., so the best time for outdoor running in the morning in winter should be about 9 a.m. to 11 a.m. We should choose when there is no fog, because many toxic substances are dissolved in the fog, adsorbing dust and bacteria, and a large number of sports in the fog will be inhaled into the body, causing diseases. The morning exercise time is too early, and the temperature is naturally very low. The invasion of cold air or wind cold will shrink the blood vessels of human respiratory mucosa, block the blood circulation, reduce the resistance, and induce colds, stomachache and other diseases.
2. The best time to run in winter
In the afternoon or evening, the air quality is appropriate, and people's physical fitness and flexibility reach the best state, which is suitable for high-intensity exercise. At this time, running is not easy to cause sports injury. However, people with lumbar disc herniation have greater lumbar pressure and are more likely to be damaged at night. It is recommended not to run at night and pay more attention to running at ordinary times.
What are the benefits of running in winter
1. Persisting in sports in winter can improve people's cold resistance
When you take part in sports outdoors in winter, your body is stimulated by cold, and your muscles and blood vessels contract constantly, which can accelerate your heart beat, deepen your breathing, strengthen your metabolism, and increase the heat generated by your body. When I exercise every day, I wear a vest and shorts. Of course, this is due to the accumulation of long-time exercise and self adaptation to the outdoor climate. After each run, dry your body and take a cold shower. (each person's physical conditions and habits are different, and different methods can be taken, not necessarily taking cold water for bathing) the effect of this will further increase the body heat and prevent colds. In summer, it is just the opposite to winter, so you need to take a bath with warm water or hot water, which can make the pores of the body smooth and reduce the body temperature.
2. Persisting in sports in winter can improve people's sensing ability
In winter, most people prefer to stay in the room with air conditioning or heating. Being in this monotonous and muggy environment for a long time makes the body slow to respond to the temperature of the outside world, so as to become a 'insensitive' person. In the moving body, due to the increased excitability of the cerebral cortex, the ability of the thermoregulation center is significantly improved, which is conducive to the sensitive and accurate regulation of body temperature, and the body sensing ability is significantly enhanced.
3. Exercise in winter can improve people's immune ability
Because of the constant stimulation of cold air, the human hematopoietic function also changes, and the red and white blood cells, hemoglobin and anti disease antibodies in the blood increase, which greatly improves the human body's resistance to diseases and helps to prevent colds, tracheitis and other diseases.
Precautions for running in winter
1. Running in winter depends on the weather
Weather is an important factor that people should pay attention to when running. It is easy to have smog weather in winter. Running outside in smog days does more harm than good. It is recommended to avoid outdoor sports as far as possible. In rainy days, the road is slippery, which increases the risk of sports injury. It is recommended to run indoors.
2. The best time to run is in the evening
The air quality is not good in winter morning, so running is not suitable. In the afternoon or evening, the air quality is appropriate, and people's physical fitness and flexibility reach the best state, which is suitable for high-intensity exercise. At this time, running is not easy to cause sports injury. People with lumbar disc herniation have greater lumbar pressure and are more likely to be damaged at night. It is recommended not to run at night. You should also pay more attention to running at ordinary times.
3. Running in winter should be leeward
On the one hand, running against the wind is not conducive to maintaining a good running posture, on the other hand, it is easy to get cold. It is recommended to run against the wind when running outdoors. If the wind is strong, it's best to run indoors.
4. Wear proper clothes for running in winter
Running in winter requires more equipment. We should pay attention to two aspects: keeping warm and perspiration. In order to avoid catching cold, it is recommended to wear gloves and hat when running in winter. 3 layers of clothes, sweat wicking underwear, windproof coat and warm middle layer. Don't be too restrictive or loose in your coat. Too tight to stretch, too loose, high resistance during running. Cotton clothes are comfortable, but they absorb sweat very much, which is not conducive to perspiration and easy to catch cold. So don't wear cotton underwear when running. If you have shoes, you should choose professional running shoes if you have conditions.
5. Correct posture for running
The most controversial running posture is heel first or toe first. In fact, both heel force and toe force are easy to cause injury. Generally speaking, the safer way for beginners is to land first with the heel and the middle edge of the foot. The running posture recommended by IAAF is full foot landing. Don't lift your knees too high when running. In addition, in addition to paying more attention to the legs and feet, the posture of the upper body is also very important. When running, keep your upper body straight and don't lean forward or backward too much. The arm swings naturally without excessive force.
6. Breathe through nose and mouth
When running, it is generally recommended to use nasal inhalation and mouth breathing, with the pace of three-step exhalation and three-step inhalation. Breathe evenly and rhythmically. Exhale quickly and forcefully, and inhale slowly and evenly. Never breathe in and out with a big mouth. It's easy to hurt your throat.
7. Eat at an interval of about 1 hour before and after running
When you run after eating, you are prone to stomach cramps. However, if you run on an empty stomach for a long time and run for a long time, you will lack energy and even have hypoglycemia. It is recommended to have a snack about an hour before running. Running consumes energy and people will feel hungry after running. But don't eat as soon as you finish running. This will not only destroy the effect of exercise and weight loss, but also cause gastrointestinal discomfort. People who need to lose weight need to control their calorie intake. They can eat some low calorie healthy food about an hour after running. If you are a long-distance runner, you should supplement it.
8. Drink less sports drinks after running
After a large amount of exercise, energy consumption is large. People can drink some sports drinks to supplement energy. Most people don't jog much and don't need to drink sports drinks. Sports drinks contain more sugar. Ordinary people often drink them, which will lead to excessive sugar intake, which is not conducive to weight loss.
9. Pay attention to leg stretching after running
Running is a kind of aerobic exercise to exercise the whole body. However, in the process of running, there are many forces on the legs, and some people worry about whether the legs will become thicker after regular running. Except for naturally muscular people, most people don't have the problem of long legs and thick muscles. The reason why people feel that their legs become thicker may be due to the illusion of congestion and tension of leg muscles. After running, doing some leg stretching can relax the muscles, enhance the elasticity of the muscles, make the legs more wired and longer.