First, warm up before running.

The low temperature in winter makes human limbs cold and stiff, which weakens the elasticity of skin. If you suddenly exercise from a quiet state, especially strenuous exercise such as running, you are often prone to dyspnea, palpitation and dyskinesia. Therefore, you must fully warm up before running in winter, and gradually increase from slight to slight. After you feel slightly hot, sweaty, light and flexible, you can put into exercise.

Second, eat properly before running in winter.

Be sure to eat before running. It is best to choose high-calorie and digestible foods for breakfast, such as milk, eggs, cream, dessert, chocolate and so on. Avoid overeating and stomach upset. It is best to choose meals about an hour before running. In addition, due to vigorous metabolism, high calorie consumption, sweating more when running, the demand for vitamin C is more than usual.

Third, wear a windproof and waterproof coat.

The reason why people feel very cold in winter is mainly because the wind is at work, so it is very important to resist the wind. You don't need a waterproof coat, but you need waterproof function. The coat should be tight and light.

Fourth, underwear should be highly breathable.

It is best to use high-tech polyester fiber (polyester), which can make sweat drain quickly. The main function of this kind of products is to prevent excessive sweat from accumulating around the body during running (this often happens if you wear cotton fabrics). Too much sweat accumulates around your body, which will make you feel very cold when the temperature drops and the wind speed increases. Once you slow down or start walking, you will recover.

5. Wear non-slip shoes when running.

In winter, when the ground is slippery, people should choose shoes with soft rubber soles as running shoes, and the tread pattern of the soles should be wide and deep, because the tread pattern that is too dense can't play an anti-slip role. Hard rubber soles will become harder in cold air, just like wearing skis, your feet will lose control during exercise, leading to accidents and dangers.

Extended data:

The benefits of running.

1, develop a good physique that is easy to burn fat.

The reason why people tend to get fat is because they don't exercise enough on weekdays, their muscle strength drops, and the fat that changes with each other accumulates unscrupulously.

Generally speaking, running belongs to aerobic exercise (running speed will affect the heart rate, but generally speaking, it is considered that the heart rate of running should be controlled within the aerobic heart rate range). Through running, you can improve muscle strength, make muscle mass properly return to normal level, at the same time, you can improve the basic metabolism level in the body, accelerate the burning of fat and develop lean body mass.

2. Make your body stronger and younger

Running can not only burn fat, but also shape the body if the posture is correct, especially round the drooping hips. When running, swinging your arms can exercise the muscles around your chest. Even if you are thin, you can become forward and backward.

In addition, developing the habit of running can improve the hormone secretion in the body, make your skin straight and become younger and firmer.

3. Improve the motivation of slimming.

Running outdoors and breathing fresh air can relieve the pressure of work and study on weekdays and relax yourself. Secondly, it can activate the functions of the brain and internal organs and make the body full of vitality. When you feel relaxed and free all the time, you can naturally face all the weight loss challenges and become more motivated.

Baidu Encyclopedia-Running (Exercise Fitness Method)