1, coat
It is best to wear three layers on the upper body, and try not to wear pullovers. You'd better wear a jacket with a zipper. Sleeves are long enough to cover the thumb, which can provide some hand warmth and prevent cold air from entering through the cuffs. Don't be too short to prevent the coat from jumping up and pouring cold air from the waist during running. It's best to stick to your body when running.
Outdoor "three-layer dress code" is a classic systematic dress code. The three layers mentioned here do not refer to three clothes, but three functional concepts:
1) breathable layer to guide sweat and hot air away from the skin and keep the skin dry;
2) insulation layer, which keeps warm air near the body to ensure that the temperature of the whole clothing system will not be lost quickly;
3) Protective layer, which can effectively isolate the body from the outside world, resist wind, rain and snow, and remove excess water.
2, headscarf
It is very important to keep your head warm when running in winter. Excessive sweating when running on the road will lead to accelerated head temperature loss. If you can't keep your head dry, you will catch a cold easily. Therefore, it is suggested to use a multifunctional headscarf or a quick-drying or fleece cap to keep your head warm when running on the road. When the temperature is not particularly low, you can only wear a quick-drying hat. When the temperature is low, you should pay attention to using ear bags or sports headscarves to protect your ears. When it is lower, choose a velvet hat or a melon hat.
Step 3 protect your face
Pay attention to protect your face when running in winter. Of course, the cold resistance of individuals varies greatly. If you feel migraine or tingling in your ears and nose, please add accessories that suit you as appropriate.
4. Pants
Although our legs are always in motion during running, they are the most prone to catch cold when running in winter. Sometimes even after running for a long time, our legs, especially our knees, are still very cold. In addition to the early warm-up, leg equipment should also be equipped.
Even considering the comfort of running, wearing shorts is not recommended in winter. Leg equipment can consider the collocation of the upper body, and choose suitable close-fitting compression pants, which have both warm and compression functions. It would be better if there is a separate treatment design for sensitive parts such as knees and crotch.
If the temperature is too low, you can choose fleece compression pants with sweatpants, but the most important thing is never to choose cotton or velvet underwear. Friction and sweating during running will make you extremely uncomfortable.
5. shoes
The low temperature in winter is a great test for running shoes. The original breathable running shoes can no longer adapt to the outdoor environment in winter. At this time, it is an important task for running shoes not to let the feet feel the cold wind, so try to choose running shoes with warm uppers, so as to ensure that the feet are always at a comfortable temperature.
Also consider the anti-slip performance of the outsole of running shoes. It is extremely dangerous to wet the road surface caused by rain and snow in winter, and a non-slip and wear-resistant outsole is very important. There are other points to note:
1) wide shoes or long shoes, because the feet will be a little swollen in winter and may blister. Proper width can keep you away from blisters. Half a yard is chosen because the domestic running shoes market is still too small, and many running shoes lack width choice, so they can only be supplemented by length, which is a helpless choice.
2) Relax your shoelaces. Usually, it is enough to control the uppers on both sides of shoelaces to be parallel. You can loosen it a little in winter, adjust it to a comfortable position, or change your shoelaces.
3) Let the old shoes rest. If your running shoes have been running with you for more than 600 kilometers, you need to have a rest, because some slight deformation may bring some harm to your feet. Let it warm up next spring.
6. socks
Speaking of shoes, let's talk about socks. You don't have to rely on thick socks to keep your feet warm In the process of running on the road, the heat generated by your feet is actually quite large. The moisture accumulated on your feet is the main cause of blisters, and it is also the main reason why everyone feels frozen feet, so don't wear cotton socks! Wool, polyester, nylon, nylon and other fibers have better synergy than pure cotton. On the one hand, it reduces the friction between feet, and on the other hand, this kind of socks is much better in perspiration and warmth, which can keep your feet dry.
7. gloves
Gloves are essential running accessories in winter. When choosing, keep warm and don't lose elasticity. Those heavy outdoor gloves will become a burden for you when you run.
The fit of the wrist will affect the blood flow of the arm. It is best to choose a design that can adjust the tightness of the wrist, so that the back of the hand will not feel numb after running. Because most of the current mobile phones are touch screens, you can choose touch screen gloves for easy operation. If you love fun run, you can also choose gloves with reflective function, killing two birds with one stone.
8. glasses
If you want to run in rain and snow, you should also prepare a pair of running glasses to avoid rain stimulation in rainy days and snow blindness in snowy days. I have had the experience of cheek pain after running before, and I have obviously improved after wearing glasses. See clearly with yellow film in rainy days; Use black film on snowy days to prevent snow blindness.
9. Underwear
Underwear is a layer of clothes that clings to the skin. It is best to use polyester fiber (polyester), so that you can sweat out quickly. There are many such products on the market. The main function of this kind of products is to prevent excessive sweat from accumulating on your skin surface during running in winter (this kind of thing often happens if it is made of cotton fabric). 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.
10, collar
A warm scarf is a must. Wear it around your neck if it's not too cold. When it is particularly cold, pull it up to protect your head, nose and face, killing two birds with one stone.
However, the weather in winter is sometimes really bad. Consider an indoor exercise program. If you start an outdoor exercise program at the right time, you may get unexpected results! After all, the role of running in reducing fat is very limited, and the combination of various sports is king!