Even in winter, women can't relax their work of losing weight. As for the winter running diet that many women like very much, do you know what precautions it has? Let me tell you next.

Precautions for running in winter

1, choose breathable underwear.

In fact, it is very important to choose underwear no matter what season or sport. So what kind of underwear should I choose to lose weight by running in winter? I recommend you to choose polyester clothing. Because this kind of underwear can sweat quickly, so sweat won't gather on your panel!

Due to the excessive accumulation of sweat around the body, once you slow down or start walking, you will feel very cold when the temperature drops and the wind speed increases.

Step 2 wear more layers

When the temperature, customs and other conditions change, you can put on or take off several layers to adapt to the change.

3. The second layer of breathable fabric should be loosely woven, such as wool or similar fibers.

You only need to wear this layer of clothes when it is coldest. Wool will form an extra insulation layer between your underwear and your coat.

4. Wear a breathable coat made of windproof and waterproof materials.

Windproof is very important. The main reason why we feel very cold in winter is the strong wind. You don't need a waterproof coat, but you should also have some resistance to water. The coat should be tight and light. Many coats can be easily folded and put into small bags, which is convenient for you to add and subtract clothes properly when running.

5, the second layer of clothes and coats should be zipped, don't wear it on your head.

This allows you to open or close them, which is convenient for you to adjust your body temperature and make you feel comfortable.

6. Wearing a wool hat can protect your ears.

In cold weather, 50% of the whole body heat is emitted through the head. Runners in winter must have a suitable hat. Take it off when it is hot, and put it on when it is cold.

Step 7 protect limbs

Many women feel that once they run, their bodies will become very warm and they will ignore the protection of their limbs. But in fact, although running will bring heat to the body, it is a gradual process. If we ignore the warmth at the end from the beginning, it will inevitably lead to cold.

8. mittens can protect your hands better than mittens.

In other words, mittens are warmer. Of course, mittens can let you do many things, such as getting the car keys. However, in very cold days, especially windy weather, please choose mittens.

9. Don't worry too much about your legs.

The most important thing in running is the leg, which can adapt to the temperature change more quickly than the limb end or trunk! If you are still worried about your leg, you can wear a pair of close-fitting polyester autumn pants under your pants.

10, pay attention to protect your face

Apply moisturizing and sunscreen cosmetics-especially when there is a lot of snow on the ground.

1 1, put on sunglasses.

On windy days, a lot of snow reflects the sun, and you will be happy to do so.

12, put on running equipment with reflective function.

I repeat: put on reflective running equipment. This is very important for winter safety, because sometimes you have to run at dark dawn or dusk. As far as we know, the more reflective devices, the better. It is best to wear reflective strips on your trunk, limbs, head and feet.

13, with water and food

Many runners think that winter is not better than summer. Why should they bring water? However, it is because the weather is cold and dry that you don't notice that you are sweating. Most people can't get through. Prepare some water before. Let's take water and snacks to exercise. Energy supplements like Snickers. Running in winter consumes a lot of energy.

14, wear a pair of running shoes with good external fabric, including the bottom.

The roads will be slippery in winter. It will help to prepare a pair of running shoes with "feeling". What does "feeling" mean? Look at those running shoes with many gullies or buttons and you will know what "belt feeling" means.

15, running with friends

This suggestion applies to any season of the year, and of course, it is more suitable in winter. Once something happens, someone will come to help you soon. In addition, take your mobile phone with you when you run.

16, consider indoor exercise plan.

Indoor exercise is a good choice under extreme weather conditions. If you skip your outdoor sports at the right time, no one will think you are a "thin" person-especially when the weather is very bad.

If you choose to stay indoors at this time, we call it a "wise move". Indoor exercise can also improve you. Cycling indoors or physical training is a good choice, and you can also choose to run or swim a few laps in the swimming pool.

Skills of running to lose weight

1, change the exercise time

Are you used to running in the morning? Then, try to change the running time to evening or evening. A simple time change will make your feelings and moods very different. Change is interesting.

2, landing skills

The correct way to avoid calf thickening is to land on the heel, and then jog with the whole foot on the ground. Can be compared to race walking, recall which runner's calf muscles are too developed?

3. Soak your feet in hot water

You can buy a wooden barrel, soak your legs, listen to music and read books to fully promote the blood circulation of your calves. After soaking, apply lotion to the calf. The choice of cream is not high. Apply * * * on the calf from bottom to top, and add * * * in circles until it is completely absorbed. After painting, gently pat the calf to relax the muscles completely.

4. After running, you should * * *

It is suggested to do * * * 5- 10 minutes after running, which can relax leg muscles and make legs slim. At the same time, if possible, soaking feet with hot water before going to bed can effectively eliminate leg obesity such as edema, thus achieving the effect of stovepipe.

Step 5 replenish energy in time

If you feel tired all the time during exercise, you may not get enough energy. Eat foods with high sugar content 90 minutes before exercise, and sugar will quickly replenish your energy. At the same time, don't forget to replenish energy after exercise, so that you will always be full of energy and energy!

6. Don't rush to increase training and speed.

In fact, we need to maintain this principle for all sports. Only by gradually increasing the amount of exercise can our bodies gradually adapt to the needs of exercise and avoid injury. In addition, gradually increasing the amount of exercise can also keep us interested in sports, so as to achieve better sports results.

7. Stop even the slightest discomfort during training.

When running, the body should be in good condition, the brain will secrete all kinds of excited dopamine, and the interstitial fluid also plays a lubricating role. Once the muscles, bones and ligaments feel a little uncomfortable, it will actually be more serious than expected.

So slow down or even stop completely. Generally minor injuries can heal themselves within 48 hours. If there is no self-healing, the injury is not light. In order to attract attention, minor injuries will accumulate into major injuries, making you unable to train for months. At that time, you had to start from scratch, and the blow to people's confidence was not as good as an unfinished training.

Fruits suitable for running and losing weight

1 Apple

Apples are rich in pectin and dietary fiber, which can help gastrointestinal peristalsis and expel toxins from the body. Moreover, potassium in apples can effectively reduce heat absorption and prevent leg edema. Make yourself an apple fan and help yourself lose weight and beauty.

Step 2: bananas

Banana is one of the protagonists in the fruit diet. This is because bananas are rich in cellulose, vitamin A, potassium and pectin, which can effectively regulate the stomach and expel toxins. If you want to lose weight, you might as well drink a cup of banana milk juice in the morning, which will not only make your bowel movements smooth, but also provide energy for the whole morning.

3. Kiwifruit

Kiwifruit contains a protein-decomposing enzyme, which can decompose protein in food into small amino acids which are more easily absorbed by human body, thus reducing the chance of fat accumulation. Moreover, lysine and methionine in kiwifruit are essential amino acids to help carnitine synthesis. Synthetic carnitine can effectively promote fat burning and reduce fat accumulation. Therefore, kiwifruit is a powerful assistant to lose weight.

4. tomatoes

Tomatoes are good weight-loss products with low calories. They are rich in water and dietary fiber, which makes people feel full easily. Its unique sour taste can also secrete gastric juice, promote gastrointestinal peristalsis, help fat burning, and help dietary fiber in tomatoes absorb excess fat in the intestine and excrete it with fat and waste.

5. papaya

Papain in papaya can not only decompose protein and sugar, but also decompose fat more effectively. By decomposing fat, reducing body fat, shrinking mast cells, promoting metabolism and discharging excess fat in time, the purpose of losing weight can be achieved.

6.pitaya

Pitaya is rich in nutrition, which can effectively reduce blood sugar and cholesterol, and the carotene contained in it can resist oxidation and effectively regulate the balance of the body. Moreover, it contains high cellulose, which is easy to give people a feeling of fullness after eating, reduce appetite, and thus achieve the purpose of losing weight.

7.orange

Oranges contain a lot of water-soluble fiber, which can increase satiety and promote intestinal digestion. It is a good fruit to lose weight.

8.lemon

Lemon is not only a good ingredient for beauty and whitening, but also a good weight loss product. It contains a lot of vitamin C, which can help to resist oxidation and lose weight. Citric acid can also promote metabolism and gastrointestinal digestion. So you might as well drink more lemonade as usual.

9.cantaloupe

Hami melon is a very delicious fruit, also known as "the king of melons". It can be said that there is no weight, which shows its nutritional value. Hami melon is rich in vitamins and lipases, which can supplement the nutrients needed by the body and help decompose fat. Moreover, cantaloupe is also rich in antioxidant flavonoids, which can effectively resist obesity. Although cantaloupe has many beneficial effects, it is not suitable for eating too much because of its cool nature.

10, cherry color

Cherry is warm, and it is a very good fruit for patients with stomach deficiency and cold. It is suggested that people who lose weight should never eat canned cherries because of its high sweetness.

1 1, guava

Guava can be eaten before meals, which is a fruit that can affect our appetite, because the pulp of guava needs us to chew slowly to give us enough satiety. However, for guava, don't eat it all morning, noon and evening, only before meals, otherwise it will affect your health. Those who have seen it will see: