Be sure to do enough warm-up exercises before running in winter to prevent sports injuries. The temperature in winter is low, and when it is cold, the blood vessels on the human body surface contract, the blood flow is slow, the muscle viscosity increases, the ligament elasticity and joint flexibility decrease, and sports injuries are easy to occur.

Therefore, stretching muscles before exercise, jogging, rubbing face, washing nose, flapping whole body muscles, moving arms, squatting, etc. can all achieve the functions of rapidly raising body temperature, improving heart and lungs, moving muscles and exciting nerves.

Warm-up should be at least 10 minutes, and the elderly should make good preparations before running. In addition, the temperature difference in winter is large, the temperature in the morning is low, and the blood vessels contract when they are cold, which easily leads to the attack of cardiovascular and cerebrovascular diseases. If you don't make adequate preparations for morning exercises, sudden and excessive exercise can easily induce cardiovascular and cerebrovascular diseases.

2, step by step, to prevent injury.

Runways and roads in winter are harder than usual, which increases the impact on runners' legs and easily causes muscle strain. Therefore, the amount of exercise should be from small to large, and it is not appropriate to run violently. You must run for a while to exercise your limbs and joints, and then increase the amount of exercise after your body adapts.

3, pay attention to avoid excessive tension

Through exercise, I feel full of energy, relaxed and comfortable, full of energy, enhanced physical and mental functions, good appetite and sleep, which shows that exercise is appropriate in this period. If you have a muscle strain, you should stop exercising immediately, rest at home and apply cold compress, and start applying hot compress the next day. If it is serious, it should be sent to the doctor in time.

It's freezing in cold weather, and temperature is the key.

Everyone should keep warm in winter, and it is the same for runners. On the basis of keeping warm, portability and comfort should also be considered. The dressing principle of outdoor athletes is: the outer layer is windproof, the middle layer forms a gas barrier, and the underwear layer is breathable and quick-drying.

Therefore, it is suggested that runners choose breathable and quick-drying fabrics for underwear, fleece or thin down clothes for the middle layer according to the temperature, windproof clothes for the outermost layer, and jackets for outdoor running, which are warm and light, so running is very convenient and won't feel cold.

5. Choose a running path

In winter, there may be a big difference between the north and the south. The north may be a frozen world, and the road will freeze. Runners must pay attention to avoid the frozen road to prevent injuries. Although there are fewer opportunities for roads to freeze in the south, it doesn't mean that it won't, so we should pay attention to the frost on the road in advance. In addition, choose a familiar and suitable road, not too many uphill and downhill, preferably a flat road.

People's Health Network-"Go easy" in winter running