What clothes to wear for running in winter?
Wear warm and light clothes, hats and gloves when running in winter.
1, hat
Cold weather stimulates the epidermis greatly, and the capillaries of the epidermis contract sharply when it is cold, especially in the head and cerebral cortex. Excessive contraction may cause rapid hypoxia in the brain, causing dizziness. According to research, the head surface area accounts for less than one tenth of the whole body surface area, but at 15℃, one third of the heat generated by human body is lost from the head. At MINUS 15℃, three-quarters of the heat is lost through the head. If the head is not protected at MINUS 40℃, all the heat in the head will be lost. Therefore, the warmer the head, the colder it is, and the more attention should be paid to the colder the environment. So it is very important to choose a warm hat to keep out the wind and cold in winter.
2. Quick-drying tights
The first protective layer of the body. Now quick-drying tights have become the first choice for runners, which are light and fashionable. Quick-drying clothes and trousers have the properties of warmth, perspiration and quick drying. Keeping your body dry during exercise is equivalent to keeping warm. Secondly, the close-fitting tailoring of tights has a good supporting effect on muscles, reduces muscle fatigue, and does not have negative redundancy during exercise. It is not recommended to wear pure cotton clothes when exercising. Although they are very breathable, they are also very absorbent. They are not easy to dry after sweating, and will get colder and colder under the influence of low temperature.
3. Warm and lightweight sweater
With the first layer of quick-drying tights that can effectively control perspiration, runners can also be equipped with a "armor" to resist the cold-a running warm sweater.
4. gloves
Fingers are the hardest part to keep warm. At low temperature, the blood supply to the limbs of the body will be reduced, the sensitivity will be weakened, and the general operation will be difficult. Choose gloves with moderate thickness, good warmth and strong flexibility. Secondly, functional gloves are becoming more and more popular. It is inevitable that the mobile phone will not leave the body during exercise. Anti-slip coating and touch screen design make it easy for athletes to operate their mobile phones without taking off their gloves. It's warm and cold to have such gloves when running in winter.
Dress code for running in winter
1, quick-drying perspiration layer
Characterized by light weight and quick drying (chemical fiber fabric). Compared with pure cotton fabric, synthetic fiber fabric can quickly remove water, make it evaporate, and reduce the discomfort during exercise and the risk of body temperature drop. Generally speaking, there is no wind above 10 degrees, and short-sleeved or long-sleeved quick-drying clothes are completely competent, so it is not necessary to consider cold when running.
2. Thermal insulation layer
Bring more sports sweaters. Most of the fabrics are quick-drying materials, generally there is no hat, and a hole will be left on the sleeve for the thumb to keep your hands warm. Yes, the biggest difference between sports sweaters and ordinary sweaters lies in the material. Quick-drying composite fabric is more convenient for sweat evaporation. Getting wet during exercise is just uncomfortable, and getting wet after exercise is easy to lose temperature. Sometimes a cotton vest or jacket is put on a sweater, which is suitable for wearing cold, but the warm layer is not enough, so add a warm layer.
3, isolation protective layer
The isolation layer is mainly windproof and rainproof. As we all know, knitted sweaters have a lot of fluffy gaps, which is convenient for forming an air layer to keep warm. But the wind blew and the body temperature was very cold. Jacket is a transliteration of Jacket. The main purpose of running jacket is to prevent wind. Nowadays, jackets generally have the function of preventing splashing water on the basis of drying. In view of the dry autumn and winter in the north, it doesn't need too good waterproof performance. Waterproof and breathable functions cannot be both. If it is a trench, please buy the most expensive one.
Main points of wearing for running in winter
1, it's fun to run in winter, because the temperature is low at night, so clothing should consider two factors: lightness and warmth, that is, to keep the body warm and not catch a cold, without affecting the running effect.
2. Because the visibility of fun run in winter is low, it is suggested to choose white, bright yellow or clothes with fluorescent stripes, which is easy to attract attention and avoid traffic safety hazards.
3. If you don't want to wear so much to fun run, you can wear less or even short sleeves if you are in good health, but you must ensure that you have clothes to keep warm before and after running.
What should I pay attention to when running in winter?
1. Running in winter is not suitable for morning, and the environment is seriously polluted in winter. PM2.5 is higher in the morning, and it is best at 3 or 4 in the afternoon.
2. Winter running needs to be warmed up indoors for about ten minutes to avoid sudden contact with outdoor cold air and cold.
It is not advisable to take a bath immediately after running in winter, and it needs to be cleaned after the body temperature returns to room temperature to avoid catching a cold.