Winter is the biting season, so there are naturally fewer runners. Even when you go out, you should shrink your neck, put your hands in your pockets and wrap your body tightly, let alone go out for a run. It is normal to be lazy in winter, but people who insist on running in winter have also gained a lot. Let's take a look at the benefits of running in winter and the problems that need attention.

First, running in winter is the best way to lose weight. The same is running, but in winter, because in the cold environment, the body will burn more calories to maintain body temperature. Under the same amount of exercise, running in winter will consume 3%~7% more calories, so friends who lose weight should not miss it.

Second, running in winter enhances resistance. If you run in winter, you can enhance your cold resistance and resistance, accelerate your metabolism, and increase the antibodies against diseases in your blood. Therefore, if you keep running, your body's resistance to diseases will also increase.

Third, running in winter to prevent osteoporosis. When we run outdoors in winter, the first choice is of course sunny days, which can make the body fully enjoy the sunshine and receive the ultraviolet rays in the sunshine, thus promoting the body's absorption of calcium, preventing joint recession and reducing the loss of minerals in bones.

Fourth, running in winter improves the willpower of runners. Another benefit of running in winter is to improve the willpower of runners. When others are still trapped in bed, they have finished running and completed the winter training plan. And the gap between people is coming step by step.

The best time for running in winter morning should be from 9 am to 1 1. The air cleanliness in winter is the worst before 8 am and after 5 pm, so the best time for outdoor running in winter should be around 9 am to 1 1 am. If the morning exercise time is too early and the temperature is too low, the invasion of cold air or wind chill will cause the blood vessels of respiratory mucosa to contract, the blood circulation will be blocked, and the resistance will decrease, which will easily induce diseases such as colds and stomachaches.

Running in winter is also an injury-prone season, so we need to pay attention to some problems in advance.

1, easy to sprain. The cold weather in winter causes the human body to be stiff. Wearing heavy clothes will greatly reduce the balance and affect the coordination of movements, so the chance of running and wrestling will be greatly increased, and the chance of ankle sprain will be much higher. You must wait until the sprain is completely cured before running, otherwise you may sprain again and the symptoms will be more serious.

2, easy to cramp. People who like sports will encounter cramps, especially in cold winter. When a runner runs in a low temperature environment, the excitability of leg muscles will be improved due to cold stimulation. When there is not enough warm-up before running, the muscles can't adapt at once, and cramps will occur.

3. Muscle strain. In the low temperature environment in winter, the probability of muscle strain will also increase. When the temperature is low, the blood circulation slows down, and the contraction of blood vessels and the extension of muscles and ligaments will be greatly reduced. When you run, you suddenly accelerate or act too hard, and your muscles suddenly contract beyond your endurance, which will lead to muscle strain.

Therefore, we must pay attention to the above problems in winter, otherwise the loss will outweigh the gain.