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1. The invisible damage of winter running
With the temperature rushing all the way down, winter running has become an exclusive label for hardcore sports enthusiasts. But behind this, there are a lot of "cold" and cool truths hidden, which is not a joke.
Imagine that when you are hot in the early morning under zero, the uninvited cold air will invade your lungs like an uninvited guest, but this meal will not only make you "shiver".
These uninvited guests don't know how to walk softly and slowly, and when they rush into their lungs, the cold air that they don't know how to measure causes a series of physiological rebounds.
Coughing, sneezing, sore throat, these are all physical protests: "Hey, you're frostbitten me!" and in the long run, these symptoms of small problems, like red envelopes in WeChat groups, quietly accumulate, imperceptibly challenging the respiratory system.
Not only that, but this seemingly heroic winter campaign may also dig a trap for your health.
It's like you rush to the North Pole in thin clothes, and instead of becoming a hero, you get a serious illness.
Studies have shown that long-term irritation of cold air may lead to respiratory diseases such as chronic bronchitis and even asthma attacks.
At this point, you may ask, "I just want to run healthily, but why did I become the protagonist of the 'Bad Breath Concert'?"
And the case is the most powerful proof. Remember the old gentleman who insisted on winter swimming? Although his spirit was commendable, the phenomenon of coughing after winter swimming also made people think about the potential effects of cold air on the respiratory system. Although most people don't choose extreme winter swimming, running in the cold air is actually a challenge to the respiratory tract.
The reality is that the charm and risk of winter running coexist, and the protest of the body and the persistence of the will unfold a fierce tug-of-war in this cold wind. But the question is, are we really ready to face off against our lungs in the snow?
Or, are there any tricks that can keep our lungs warm while maintaining their enthusiasm for sports?
2. Indoor VS outdoor
On the winter fitness battlefield, the battle between indoor and outdoor is like two stubborn old rivals, fighting to the death. Outdoor workouts are known for their natural scent and unlimited space, but in winter, these advantages seem to be frozen by cold air in an instant.
Relatively speaking, the indoor gym is like a warm haven where people can forget about the cold outside in sweat, but can it completely replace outdoor workouts?
First, let's face the hard truth: indoor workouts can make you miss out on that breathing fresh air.
Think about the thrill of running outdoors with the wind blowing across your face, and do you feel like you're the main character in the movie Jumanji?
But don't worry, the battle isn't over yet, and the indoor instructors are also prepared, and they will tempt you with a variety of classes and the latest fitness equipment, so you can't help but want to "check in" every day.
However, indoor fitness is not without its unique challenges. Closed spaces and repetitive environments can feel tedious at times, like watching a TV series with a similar plot, and you know that you will hear the same background music and see similar faces every time you work out.
At this point, you may miss the freedom and freshness of running outdoors. This is where the conflict arises: should you choose the stability and comfort of the interior, or the nature and excitement of the outdoors?
Thankfully, the creative designers of modern gyms have begun to use their imaginations in this battle of choices.
They try to create an outdoor feel indoors, such as by setting up a large screen to show the track, or simulating the sound of running outdoors with ambient sound, so that you feel like you are in a canyon on the treadmill, enjoying the breeze and birdsong. So the question is, do these tricks really offset the lack of outdoor exercise, or do they just make people miss the real outdoors more?
The showdown is approaching, and our choices will influence the entire strategy of winter fitness. What is the trade-off between indoor comfort and outdoor freedom?
3. Scientific breathing techniques during winter running
When winter temperatures drop to freezing, runners' lungs seem to be in a silent battle. This is not only a physiological test against the cold, but also a severe test of breathing skills. The right way to breathe not only protects your airways, but also improves your exercise efficiency and keeps you feeling your best in the cold.
Not only does the nose have a sophisticated heating system that heats up the cold air, but it also has its own filtering function that intercepts uninvited guests (such as dust and bacteria) who want to hitchhike into their lungs.
And breathing through the mouth is like opening a large window to the lungs without an anti-theft door, and the cold air and fine dust easily break in, making the lungs feel both shocked and cold.
There's a scientific basis here: when you breathe through your nose, the air is warmed and humidified as it passes through your nasal passages, so there's a lot less irritation to your lungs. Conversely, if you breathe through your mouth, especially when you are running, the speed and volume will increase, like blowing directly into the skin with a hair dryer, which can easily cause lung discomfort and increase the risk of respiratory diseases.
So, is there anything you can do to improve the way you breathe and reduce the damage of cold air? Try to breathe deeply while running, using abdominal breathing instead of chest breathing, to increase oxygen absorption in your lungs.
In addition, there are breathing Xi, such as the "4-7-8" breathing method, which can be practiced before running Xi to help you control the pace of your breathing and allow your body to adjust to the impact of cold air.
But, as with any winter outdoor activity, breathing skills during winter runs need a little humor. Imagine if your breath was like the exhaust of a steam train, and every hot breath you exhaled was a small achievement, or at least you could proudly say that you created a little warmth in the winter!
In reality, improving your breathing skills doesn't happen overnight, it requires Xi and patience. You will find that at first, breathing through your nose may make you feel like you are breathing poorly, like walking through a narrow tunnel, but as you increase your Xi, the tunnel will become wider and your breathing will become smoother.
As your breathing techniques improve, you may find yourself running more easily in the cold and less worried about the onslaught of cold air as you used to. But even if you've mastered the science of breathing, does that mean you can completely ignore the cold and run through the harsh winter with short sleeves like you did in summer?
Or is it that even the most professional breathing method can't completely resist Mother Nature's sneer in winter?
Fourth, the sharpening of will
In winter, even the bed seems to be stuck to the back of a human being with some kind of magic. For runners, this season is not only a physical challenge against the biting cold wind, but also a psychological battle against the lazy imp within. Every winter runner on the street is engaged in an epic battle of self-talk: Am I really going to run in the snow and ice outside?
Time management becomes an advanced skill in winter, because the winter sun seems to be lazy, and if you are not careful, the precious day slips away, leaving only longer nights and deeper tiredness. The inner drama of many runners is this: the morning is too cold, the evening is too dark, and it seems that there is a perfect excuse for each time period to stay in the warmth of home.
But those who are able to conquer the temptation of their own bed often have an iron will, knowing that once they step out of the house, the cold is no longer an opponent, but a part of the sense of accomplishment.
So, how do you ignite a workout fire in the cold winter wind? First, it's important to set a specific goal. Instead of vaguely telling yourself "I want to exercise more", be clear to "at least three times a week, five kilometers each time". With a specific goal, it's like equipping willpower with a positioning system that allows you to find the power switch accurately, even on the coldest morning.
Next, it's all about planning your time. If the morning chill prevents you from crawling out of the warm covers, choose the midday sun as your winter run. Be a time dispatcher and schedule your running sessions at the warmest and most energetic time of the day.
If you're worried about the safety of running at night, work with friends to make running a social activity that can keep you safe and make it more enjoyable.
Finally, enhancing self-motivation is an ultimate skill. You can set up short-term rewards, such as a big burger or a movie night after 10 runs.
In the long run, it's a good idea to keep track of your accomplishments, and every time you face your inner slacker again, flipping through your previous running record and seeing how cold the days were, it would be a shot in the arm.
What do you think about this? "Hit the comment area" and discuss it together!