Running means that land animals move with their feet. It is defined as a step in sports, where both feet do not touch the ground at the same time. Running can also refer to aerobic exercise or anaerobic exercise.

Stretch after running. Stretching is a fitness method. Stretching exercise can soften the coordination between ligament muscles and joints and reduce the possibility of injury. Including active stretching and passive stretching.

Precautions for running in winter

First of all, pay attention to warm-up and cold protection

Pay special attention to warm-up when running in winter. It's best to warm up indoors and sweat a little before going out for a run. Better warm-up actions include opening and closing jump, kicking in place, leg lifting, lunge and so on. It is ok to jog instead of warm-up, but it is generally best to ensure jogging for 3 kilometers or your body starts to sweat obviously, and then consider gradually accelerating after the activity is smooth. Otherwise, if your muscles start to increase the range of motion before getting hot, it is easy to strain your muscles or cause cramps.

It is also important to catch a cold after running. In general, you should take a brisk walk or trot to prevent catching a cold. When you feel a little cold, you should go back indoors as soon as possible to dry, change clothes and take a bath, and then do stretching exercises. After running, stretching outdoors is easy to catch a cold.

Second, the special weather (rain, snow, wind)

Generally speaking, it is not recommended to run outdoors in rainy, snowy and windy days, because the body temperature is lost quickly and it is difficult to maintain. But it's not absolutely impossible to run. It can still be decomposed here. Running in drizzle is ok, but running above moderate rain is not recommended. When it rains in winter, the clothes are wet, which easily loses temperature and is also very painful.

When it snows, if the road surface has melted or frozen, running is not recommended. The reason is very simple, easy to slip and fall. However, if the snow on the ground has just fallen, it is quite comfortable to run. Of course, it is best to cross wild shoes. If it's still snowing, you can use a leather windbreaker instead of a running coat.

It is easy to lose temperature in windy weather, so it is necessary to wear a windbreaker or windbreaker, but it is really painful to blow your face with cold air, which is generally not recommended. If you really like self-abuse, put some moisturizing products on your face, which is very important in winter, especially when the wind is strong, and wear a mask when necessary.

Third, replenish water in winter.

Although running in winter often won't make you feel thirsty, it's as important to replenish water as in summer, because although the perspiration of running in winter is obviously reduced, long-distance endurance training is often carried out in winter, so it's equally important to replenish water. Don't let yourself be short of water and electrolyte, because electrolyte is lost in cold weather, and muscles are more likely to cramp. Supplementing water and electrolyte every 1 hour, and often failing to replenish water may lead to kidney, bladder, urinary tract and even gallstones, which is quite harmful.