Running and brisk walking are good for your health. But it should vary from person to person and do what you can. The first is time. The so-called winter exercise is not to teach you to get up before dawn to exercise. Traditional Chinese medicine health theory holds that exercising between sunrise and sunset in cold weather is good for health, and at other times, self-cultivation is the main method. Running is suitable for people with running habits or good physical fitness. Remember to warm up before running, jog first, then run fast, and then take a walk to relax. As long as the distance and time suit you, everyone is not a professional athlete. Walking quickly adapts to a wider range of people, and you can use commuting or some fragmented time to exercise ... maybe this is better.

It is much more difficult to run in the morning in winter than in summer (or spring and autumn), but it is not impossible to run.

Leave plenty of time. It takes longer to prepare for action/relax afterwards in winter, so prepare more time. Run less if you don't have enough time, but you must be fully prepared.

Be sure to wear the right clothes. My dressing method is:

Wear quick-drying underwear+fleece liner+sports coat with side zipper. Underwear must be dried quickly, so it is easy to be discharged when sweating. You don't need to wear a fleece liner above 0 degrees, but below 0 degrees. If the sports jacket is equipped with a side zipper, it can be unzipped to facilitate heat dissipation. You'd better wear a hat for a sports coat. You can put it on when you start running, so it won't be too cold. You can take it off when it's hot. Wearing a quick-drying hat on your head is mainly to prevent the wind from blowing your headache after sweating. Of course, it's just me. Maybe you won't have a headache after blowing, so you don't have to wear it. Wear a pair of tight pants below 0 degrees and a pair of light sweatpants outside. Don't wear too many pants, it's tedious to run. You can wear knee pads if you think it is necessary, but it is not necessary. Wear gloves, or your hands will be cold after running 10km because the temperature is too low. Be sure to bring paper towels. Basically, most people have a runny nose when running in winter. It should be noted that this is my dress code, and others can adjust it according to different people. Preparation must be sufficient, and every joint should be fully warmed up, from top to bottom, even the neck. Once I was so cold that my neck cramped (like a stiff neck). . . .

It is best to drink some warm water before running, because a night's sleep will lose a lot of water.

Be sure to jog first, and then start running after running at least 1 km ~ 2 km, because the metabolism of the body is very slow in the morning, and it is easy for the internal organs to keep up, causing physical discomfort. How slow? It varies from person to person, for example, my level is 6 points per kilometer, and I run 8 ~ 9 points per kilometer when I warm up.

Bring some warm water to drink when necessary, but for me, the demand for water for running in winter is not as high as that in summer. There is basically no need to drink water within 10km.

Finally, go back to the house as soon as possible after running to avoid catching a cold.