Winter night running need to pay attention to what

The creation of the term night runner also means that night running has become a new form of exercise accepted by everyone. What do we need to pay attention to when we run at night in the colder winter weather compared to other seasons?

Keep your hands and ears warm

The attack of cold air on peripheral nerves is very fierce, and the temperature at night in winter is relatively low. It is recommended that you can choose to wear gloves and ear muffs with good warmth, so that you do not get frostbite on these two parts of your body because of running at night in winter.

Warmth of legs

Legs are the most cold-resistant part of the whole body, so you can take the legs as the basis to thicken the warmth of other parts. When the temperature is very low, it is recommended to wear long clothes and pants, depending on the situation, you can also wear knee pads, elbow pads and other warm appliances. However, it should be noted that the legs should not wear too much, the legs should be able to stretch freely in running, the knees and thighs should be able to mention the angle of 90 degrees, otherwise there will be a strong sense of weight, running will not be long to feel very tired.

Choose warm and breathable clothing

Winter running is particularly important to pay attention to the warmth, especially the chest and back warmth. But running warmth and general warmth is very different, in the warmth at the same time, but also emphasize the breathability of clothing, layered warmth is the best way to keep warm. In the innermost layer, it is best to choose tight cotton or woolen underwear, the middle layer should choose loose and breathable fabrics, so that the body moisture evaporation, the release of moisture. Finally, you should also choose a windproof performance of the outerwear to protect the cold and release moisture. In addition to the general running jacket, all clothing should be breathable and sweat-wicking fabrics, it is recommended not to wear all-cotton clothing.

Choose the right running shoes

Winter night running, the requirements for running shoes to be higher, no pair of suitable shoes, the effect of running will also be greatly reduced, so choose shoes that do not wear feet, try to choose lightweight, breathable running shoes.

Winter night running warm-up exercise

Winter running warm-up is also more important, it is best to do a full warm-up indoors, slightly sweating before going out to run, better warm-up movements are open jump, in situ back kick, high leg lift, lunge march and so on. Use jogging instead of warming up can also be, but it is generally best to ensure that jogging 3 km or the body began to sweat significantly and activity lubrication freely and then consider gradually accelerate, otherwise the muscles have not yet warmed up to start increasing the amplitude of movement to accelerate, it is easy to strain the muscles or cause cramps.

Pay attention to hydration

Although winter running will drink much less water than in the summer, coupled with the obvious decline in sweating in winter running, many people will not feel thirsty, so do not pay attention to the problem of hydration. In fact, the hydration of winter running is as important as summer, do not wait until you are thirsty and then drink water, so that you are dehydrated and electrolytes, because of the cold and loss of electrolytes, muscle cramps more easily.

Breathing style to grasp

The general rhythm of running is to run three steps for a change of air, do not run too fast at first, to grasp the degree. Breathing as much as possible to do mouth exhalation nose inhalation mixed breathing. Winter night running, cold air on the respiratory mucosa stimulation is very large, there will be coughing performance, will cause runners extreme discomfort. It is recommended that you can open your mouth slightly and hold your tongue against your palate to let the air enter through the front row of teeth so that the cold air has a heating process in the mouth. The coughing phenomenon will be reduced and avoided by using the nose to breathe at the beginning of the run and then using the mouth to breathe after a little adaptation.

Brisk walking or jogging after running

After a long time of running, you can't stop immediately to rest, during the running process, the whole body is active, after running you can adjust your breathing with a brisk walk or a small jog, and then do some leg pressing, kicking, or jumping in place, and then pounding the thighs and calves and other finishing activities to make the muscles fully relaxed.

Women should not go to dark and unoccupied places

Winter night running, in addition to the above points, for female friends, do not also forget the safety issue, try to choose to run with a partner, but if you are really only one person, then women should go to well-lit, crowded places, do not go to the dark, few people running places, their own safety is very important Oh!