1. Weather selection: Avoid running outdoors in foggy days, and wet roads in rainy days may increase the risk of sports injuries. It is recommended to run indoors.

2. Timing: The air quality is poor in winter morning, so it is recommended to run in the afternoon or evening. At this time, the air quality is relatively good, and people's physical quality and flexibility are in the best state, which is suitable for high-intensity exercise. In addition, people with lumbar disc herniation have greater pressure on the lumbar spine at night and are more vulnerable to injury. Fun running is not recommended.

3. Route selection: run a relatively familiar route, avoid running on the snowy road, and always pay attention to your feet.

4. Equipment selection: keep warm and sweat when running in winter. It is recommended to wear warm clothes, gloves and hats and choose professional running shoes.

5. Warm-up: Do warm-up exercises before running, so as to adjust your body to the best state and avoid sports injuries.

6. Breathing mode: breathe through the nose, breathe through the mouth, breathe in three steps, and breathe evenly and rhythmically.

7. Stretching after running: Doing some leg stretching after running can relax muscles, enhance muscle elasticity and make legs feel more linear.

8. Replenish energy: Pay attention to diet before and after running 1 hour or so. Running just after eating is easy to cause stomach cramps. Running on an empty stomach for a long time can cause lack of energy and even hypoglycemia. You can supplement some low-calorie healthy foods after running.

In short, outdoor running in winter in Northeast China needs to pay attention to many factors and make adequate preparations to ensure health and safety.