Abstract: Even if the cold winter hits, people who like to exercise and love running will not stop.
With the cold wave coming, many sports enthusiasts who love outdoor running have made a difficulty: they want to go out and insist on exercising, but the cold wind, low temperature, and even cold rain make people a little daunted. In such cold weather, should we rest or run? If we want to insist on running outdoors, what should we pay attention to? Xiong Xianjun, a certified coach of the Chinese Athletics Association and the "first person in China to run around China" who has been running for 17 years, gave some suggestions.
Keeping warm is the number one priority
In the process of circumnavigating China, Xiong Xianjun ran across the Xin-Tibet line, ran across the Gobi Desert, and also ran in the snow in the northeast. Compared to summer, the biggest change in winter running is what you wear, and the most important thing is to keep warm.
Xiong Xianjun said that if the temperature is between 0°C and 10°C, it is recommended to wear a sweatshirt with fleece and breathability, and wear a windbreaker on the outside to protect against the wind. Because the first 5 kilometers after the start may be relatively cold, and then the body will heat up, if you feel too hot, you can take off the skin windbreaker and tie it around your waist. After the run, put on a skin trench coat in time to avoid colds or chills. If the weather is colder and the temperature drops below 0°C, it is recommended to wear a light down jacket.
Xiong Xianjun once ran in the snow in the Great Khing'an Mountains. Respondents: Respondents
The second is the warmth of the legs and knees, which is one of the most important parts of the runner. It is hoped that runners will wear warm knee pads when running in winter to prevent wind chill and arthritis.
When you first finish a marathon, don't stop right away, but walk a little bit to calm your heart and body. Second, immediately after your run, put on a skin trench coat or a thick jacket to keep warm. Especially in winter, you can go home and take a hot bath after a while. Taking a warm bath for a while can effectively remove fatigue.
Be sure to warm up well
Winter is cold in the morning and evening, so if you want to run outdoors, you can choose 3-4 p.m. if you have time. At 7-8 a.m., after the sun is fully out, the temperature is relatively high, which is more suitable for running. If you are Xi to running at night, eat something 1-2 hours before running according to your personal situation, and drink a little warm water before running.
Due to the low temperature in winter, the human limbs are cold and stiff, and the elasticity of the skin is weakened. Xiong Xianjun said that no matter what the season, it is very important to warm up before running, especially in winter, and you must do a good job of warming up before running. Because the temperature difference between the body and the outside air temperature is particularly large, if you start running directly, suddenly exercise from a quiet state, especially strenuous exercise such as running, ordinary people are often prone to breathlessness, palpitation, weakness, movement disorders and other phenomena, which can easily lead to tendon or muscle strain.
"When driving in winter, be sure to warm up your car in case it breaks down. The human body is the same, it needs to be warmed up to a certain extent, so as to prevent injuries to the body. Xiong Xianjun said that many running apps have more scientific tutorials on the warm-up movements, and everyone can learn Xi and practice.
Speak of science and do what you can
Running in moderation is also crucial. Due to the low temperature and fast heat dissipation, the human body is more comfortable when running in winter than in summer, but this does not mean that you can be greedy. This is because the amount of exercise is not always better, and it is also because excessive exercise can damage immune function and body joints.
Runners run in the playground of Xuhui Campus of Jiaotong University. Photography by Labor Daily reporter Yan Xiaoyi
At the same time, when running, you should try to avoid taking big breaths, and should use nasal or mixed mouth-nose breathing, that is, inhale as much as possible from the nose, and exhale as much as possible from the mouth, which can reduce the adverse irritation of cold air to the respiratory tract.
Some time ago, in order to prepare for the Shanghai Marathon, Xiong Xianjun ran almost a marathon a day from Xi'an all the way to Shanghai. He said that winter in Shanghai still gives people a cold and damp feeling. At this time, if you go to run alone, you will seem lonely and cold, and it is easy to choose to give up.
If you want to achieve your goal better, you can make an appointment with one or two runners who are more familiar with you and have a similar pace to you, or someone who is more capable of running than you but is willing to take you. In this way, during the running process, I feel that time flies faster, and it will be easier to run, and it is easier to give up and achieve my goal.
For some enthusiasts who like to challenge themselves and run long distances in winter, you can carry a trail bag and replenish yourself. Xiong Xianjun said that another way is to fix the place, in places such as schools or parks, find a fixed place, and place some energy gels or salt pills, which can also help you not "cut off power" in the future.
The header picture shows runners running in the playground of the Xuhui Campus of Jiaotong University. Photography by Labor Daily reporter Yan Xiaoyi