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.
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Second, 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 and the sun comes out. If you are a student, you can choose to exercise at three or four 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 did ~). Just run along the main road, even if there are 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.
Third, 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 performance 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. I will write a detailed suggestion about winter equipment in this part. )
Tips: diabetic friends should pay special attention to exercise and keep warm in winter, because diabetic patients often have neuropathy and are not sensitive to cold stimuli. Keeping warm at this time can avoid frostbite and worsen ischemic diseases of hands and feet.
Fourth, 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 your skin and heart and lungs. Therefore, 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.
Fifth, safety first calls for friends and peers.
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, there have been many reports about the disappearance of female runners' fun running recently, such as the disappearance of female teachers 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 you also 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.
Seventh, set out against the wind on a windy day.
If you happen to go out for a run in windy weather, you'd better start against the wind so that you can be in the downwind direction when you come back. Doing so can not only ensure your physical strength, but also reduce the harm of cold air to your body when sweating, thus reducing the chance of catching a cold or having a headache.
Eighth, use your mouth and nose.
Breathing through the nose is conducive to ensuring the temperature and cleanliness of the air, but in the case of deep and urgent breathing, breathing through the nose alone can not meet the needs of the body. At this time, you need to use your mouth to help you breathe, but don't open your mouth too wide, you can open it half way, so that the tip of your tongue is close to the upper jaw to avoid dry throat. At the same time, it can relieve sore throat, chest pain or abdominal pain caused by inhaling a lot of cold air.
Ninth, anti-skid in snowy days.
There are two kinds of pavement after snow: one is that it is not compacted after heavy snow, and this kind of pavement is not slippery. Running on it can improve the fun of running, just like running on the beach, which is very interesting. But you must run slowly on this road, and be careful of dangerous things covered under the snow to prevent accidents. Another kind of pavement is to compact the snow on the pavement. This kind of road surface is very smooth. Running on this kind of road, the running speed should be slow and the stride should be small. Put on running shoes with high friction on the soles of your feet, and touch the ground with the whole soles of your feet to increase friction and prevent you from falling down due to road slip.