In winter, the temperature is low, and human limbs are cold and stiff, which leads to the decrease of skin and muscle elasticity. If you don't fully warm up and exercise deep muscles and joints, it is easy to cause cramps and injuries. At the same time, it will also reduce the efficiency of running, such as difficulty breathing, palpitation and fatigue, dyskinesia and so on.

Warm-up can choose dynamic stretching, in-situ trotting and so on. And gradually increase from slight to slight heat, slight sweat and a feeling of lightness and flexibility before you can fully engage in sports.

2, pay attention to keep warm

Pay attention to keep warm when running outdoors in winter, and the dress can follow the principle of "multi-layer". Wearing a sweat-wicking and quick-drying tights inside will stabilize the muscles and will not attach sweat around the body. If you wear cotton fabric, sweat will stick to your body, and it will make people feel cold when you run slowly or walk.

You can choose to wear a sweater for the warm layer, and don't choose a sweater made of pure cotton that is easy to absorb sweat.

Step 3 breathe through your nose

In winter, the temperature is low, so please breathe through your nose when running to avoid the irritation of cold air to your throat and trachea, which may cause colds and throat discomfort.

4. Go cold as soon as possible after running.

Change into dry and warm clothes as soon as possible after running, because sweating and wet clothes after running will increase the loss of heat, lower the body temperature, and lead to the decline of your immunity and easy to get sick.

Please know your physical condition in time for outdoor running in winter. If you feel unwell, you should immediately adjust your speed or stop running, and remember to barely support.

Extended data:

The benefits of running in winter

1, improve sleep quality

Through running, the blood supply and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also be improved.

2. "Ventilation" function

In the process of running, the capacity of the lungs rises from 5.8 liters to 6.2 liters on average, and the oxygen carrying capacity in the blood will also increase greatly.

3. The "pumping" force is greatly increased.

During exercise, the frequency and efficacy of heart beating are greatly improved, and the heartbeat, blood pressure and elasticity of blood vessel wall are also increased.

Step 4 promote health

Running can promote the production of white blood cells and pyrogens, and can destroy many viruses and bacteria in our body.

Step 5 stay stable

Regular jogging exercises will strengthen the anti-injury ability of tendons, ligaments and joints and reduce the chances of sports injuries. At the same time, skin, muscles and connective tissue can also become stronger.

6, eliminate tension

Jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release "endorphins" that make people feel relaxed.

7. Stay young

Regular exercise can increase the secretion of growth hormone HGH and delay aging.

Step 8 store energy

Through running, the storage of muscle glycogen increased from 350 grams to 600 grams, and the number of mitochondria also increased.

9. shape; appearance

Running is a good way to lose weight and shape. Through running, women's body fat content can be reduced by 12-20%.

10, exercise will

People who insist on exercising for a long time will greatly improve their will quality, recover from fatigue and return to a calm level soon.

Baidu Encyclopedia-Winter Sports

Baidu encyclopedia-morning run