What to pay attention to in winter running

In winter through running exercise, can effectively enhance physical fitness and prevent disease, but in the process of running should pay attention to the following to avoid injury to the body.

Choose suitable clothes

When running in winter, you should first prepare a thick windproof clothes, and wear it after running to keep warm and cold. Out in the morning running dress can not be too thin, especially the upper abdomen to pay attention to keep warm, so as not to be cold caused by spleen and stomach discomfort. The process of exercise should wear breathable underwear, so that you can run in the process of rapid outward sweating, to prevent excessive sweat enrichment in the skin surface in winter running, once in the speed of slow down will feel cold.

Beware of sports injuries

In the low temperature environment, muscle, ligament viscous type increase, muscle elasticity, stretching lower, joint flexibility and range of motion will also be reduced. So before winter running must be fully warmed up, from slight gradually increase, to the whole body has a slight heat, slight sweat and a light, flexible feeling, then you can put into the movement.

Pay attention to reduce the gastrointestinal burden

It is not advisable to drink a lot of water and eat before and after running, so as not to increase the burden on the gastrointestinal tract. In addition, after running a lot of sweat, excessive drinking water may lead to "water poisoning"; at the same time, after a full meal, should not be running, in order to avoid intestinal torsion.

Try to breathe through the nose in winter running

Usually people use their nose to breathe, but when running, due to the vigorous muscle activity, the oxygen needed is greatly increased, so they have to use their mouth to help breathing. In winter, the weather is very cold and sometimes there is sand, if you open your mouth to breathe when running, the cold air will directly and excessively stimulate the mucous membrane of the mouth, throat and trachea, when the mucous membrane of these parts is dry and uncomfortable, it will cause coughing. Therefore, when running in winter, you should try to breathe with your nose, or use the method of mixed breathing. At this time, the mouth should be half-open, mouth slightly open, tongue up, so that the cold air through the teeth to inhale, so that the cold air in the mouth has a heating process.

Master the amount of exercise

Winter should be based on the weather conditions and personal health conditions to rationalize the amount of exercise. Daily exercise time should be controlled within 50 minutes, at the same time, in running at any time pay attention to grasp their own physical condition, such as discomfort, should immediately adjust the speed or interrupt running, do not force support.

Wear reflective running equipment

Because of the late dawn in winter, many times when running in the morning may only dawn, so from the safety point of view, the more reflective equipment on the body, the better, it is best to wear reflective strips on the torso, limbs, head and feet.