Matters needing attention in winter running
First, do warm-up activities.
This is a trite but very important topic. After four or five minutes of warm-up, your body begins to warm up and has reached a moderate pre-exercise temperature. Doing so will not only reduce the chances of sports injuries, but also make you feel good, because overheating or cooling your body before running will make you feel uncomfortable.
Second, keep warm by layers to prevent frostbite.
Keep warm when running in winter to prevent frostbite. Layered warmth is the best way to keep warm. In the innermost layer, it is best to choose tight cotton or wool underwear, while in the middle layer, loose and breathable fabrics should be chosen to facilitate the evaporation of water and the release of water in the body. Finally, choose a coat with strong windproof effect to keep out the cold and release the moisture. How much clothes to wear depends on your cold tolerance and temperature. The leg is the most cold-resistant part of the whole body, which can be used as a basis to thicken the warm-keeping work of other parts. Hands, head, face and ears are the most vulnerable parts to frostbite. Wear hats and gloves to strengthen protection. With the improvement of their cold tolerance, reduce their winter practice clothes. * * * In this section, I will write another detailed suggestion about winter equipment * * *
Tips: diabetic friends should pay special attention to keep warm when exercising in winter, because diabetic patients often have neuropathy and are not sensitive to cold. Keeping warm at this time can avoid frostbite and worsen ischemic diseases of hands and feet.
Third, ensure adequate water intake.
This seemingly simple suggestion is actually very important and cannot be ignored. Although you may say that the weather is cold and I don't sweat like summer, in fact, your body is consuming a lot of water. The climate is dry in winter, especially in the north. Even if you don't exercise every day, because of the dry climate, it is easy to cause water shortage in the face plate and heart and lungs. So you must make sure to replenish water at any time before, during and after running. Warm water, sports drinks, porridge and soup are all good choices. Eating more lung-moistening foods such as radish, ginkgo and tremella in daily diet is also very helpful for moisturizing the body.
Fourth, it is not recommended to run in the morning.
For a long time, there has been a misunderstanding that morning exercise is effective, and it can really improve people's vigor and increase work efficiency. After a night of metabolism, a lot of carbon dioxide is concentrated in the morning, including carbon dioxide metabolism of many green vegetation, and the carbon emission content in the air is relatively low in the afternoon or evening.
The air quality in most cities is not good, especially in the morning. Sometimes there is fog in winter, and sometimes haze appears with fog. When the fog disappears, it may not disperse. For example, the weather in the north is like this recently. Exercising in such an environment is not only not good for your health, but also harmful to your health. Many people just breathe polluted air for a long time and get lung cancer. I suggest you run after the fog clears at 10. If you are a student, you can choose to exercise at three or four o'clock in the afternoon. If you are an office worker, you can choose to go to the gym for a while at noon or go out for a run later. * * * That's what I do ~ * *, even if I run along the main road, there are too many people, you know. Try to wear enough reflective ornaments on your body when you are running for fun. There are many 3M reflective stickers on the Internet, which can be attached to your back, chest and sports joints to effectively remind pedestrians and vehicles on the road and avoid unnecessary injuries.
Fifth, safety first, ask friends to go with you.
If you choose to train by yourself today, when you are ready to go out for a run, you'd better inform people around you before you leave, tell them what you are going to do, the route and distance you are going to run, and let them know when you will come back, especially when the weather is bad. Carrying a certificate with you can also ensure that you can get help in time in case of an accident. At the same time, inviting classmates and friends to run together is also a good way to ensure safety, especially for female runners. Recently, there have been many reports about the disappearance of female runner fun run, such as the disappearance of female teacher fun run in Shaanxi. You can take care of each other in case of accidents, for example, you accidentally sprained your ankle. In addition, running with your partner is not only the need to ensure safety, but also you have more communication partners, which will add endless motivation to your running life.
Sixth, dry your body immediately after running to reduce the chance of catching a cold.
If you are running on an indoor playground or a treadmill, this problem can be easily solved. You just need to put on dry clothes at once. But if you don't have a suitable place to change clothes after running, all you can do is take a pair of dry socks with you and find a leeward place to change after running. Ensuring the warmth of the feet helps to keep the whole body warm, thus reducing the chance of catching a cold during exercise. In addition, bringing a thick windproof cotton coat or coat and putting it on immediately after running will also help to keep your body temperature and avoid being attacked by cold before going home and changing into dry clothes.
Correct running posture
1, head and shoulders
The essentials of running-keep your head and shoulders stable. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front Relax your shoulders properly and avoid having a chest.
Strength stretch-shrug. Relax your shoulders and droop, then shrug your shoulders as much as possible, stay for a while, and repeat after restoration.
2. Arms and hands
Essentials of running action-the swing arm should move back and forth with the shoulder as the axis, and the left and right movement range should not exceed the center line of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees.
Strength stretching-raising elbows and swinging arms. Put your arms in a ready starting position in front of each other, and then what? Raise your elbow as high as possible, then relax and swing forward. With the acceleration of the action, it is raised higher and higher.
3. Trunk and buttocks
The essentials of running-keep upright from the neck to the abdomen, and don't lean forward * * * unless you accelerate or go uphill * * * or lean back, which is good for breathing, balance and stride. Don't shake your torso from side to side or fluctuate too much. Actively send your hips when your legs swing forward, and pay attention to the rotation and relaxation of your hips when running.
Strength stretching-lunge leg press. Separate your legs back and forth, shoulder width apart, and slowly press down on the center of your body until your muscles are tense, then relax and recover. The torso remains upright all the time.
4, waist
The essentials of running action-keep your waist naturally upright, not too straight. The muscles are slightly tense, so keep the trunk posture and pay attention to buffering the impact of the foot landing.
Dynamic stretching-bending and stretching forward. Stand naturally, feet apart, shoulder width apart. Bend your torso forward slowly until your hands hang down to your toes, and keep it for a while before recovering.
5, thighs and knees
Running essentials-thighs and knees swing forward, not up. Any lateral movement of the leg is unnecessary, and it is easy to cause knee joint injury, so the front swing of the thigh should be positive.
Dynamic stretching-front bow. The distance between your feet is the same as the width of your hips. Hands behind your head. Bend forward from the hip joint. Keep your back straight until your biceps feel tense.
What are the common wrong fitness methods?
Fitness method one, step back.
Walking backwards or running backwards can improve the balance ability of the human body, so many elderly people like to walk backwards in the morning exercise.
Because the cardiovascular reserve capacity of the elderly is reduced, walking or running backwards will overwhelm the cardiovascular system. At the same time, it will turn the neck, which will lead to compression of the carotid artery, narrowing of the lumen, reduction of blood flow to the brain, hypoxia in the brain, and even sudden fainting when turning the neck.
For the elderly, occasional retrogression will not harm their health, but it should not be carried out frequently.
Fitness method 2, take a deep breath
In recent years, through scientific research and clinical observation, it is found that excessive deep breathing can induce cardiovascular and cerebrovascular contraction in patients with hypertension and coronary heart disease, which is fatal. Accidents such as myocardial infarction and cerebral hemorrhage are directly or indirectly related to deep breathing.
Therefore, experts suggest that patients with arteriosclerosis, especially hypertension and cardiovascular and cerebrovascular diseases, had better not take deep breathing exercise.
Fitness method three, drink salt water
Physiological research believes that physiological activities such as breathing and sweating are still going on during sleep and consume a lot of water. When you get up in the morning, your blood is concentrated. Drinking salt water will aggravate hypertonic dehydration and make people feel dry.
At the same time, early morning is the first peak of human blood pressure rise. Drinking salt water will make blood pressure rise even higher, which is not good for health.