What should you pay attention to when running in winter?

　　When is the best time to run in winter?

　　No matter morning, noon or night, as long as you can stick to it, it is the best time. No matter what, as long as you can't persist, it is equal to zero.

　　1. Running in the morning can eliminate the habit of sleeping in and earn more time for yourself. Generally, the time is at 8:00 in the morning in summer, and you can choose 8:30 in winter. Of course, many people may be at work at this point, so it is recommended that you choose to jog to work and control the level of sweating to a small amount.

　　2. Running at noon can avoid feeling sleepy in the afternoon, which is better than taking a lunch break.

　　3. Run at night and then take a shower sleep , slept particularly soundly.

　　What to wear for winter running?

　　When running in winter, you must keep warm to prevent frostbite. The appropriate amount of clothing to wear should be determined according to your cold tolerance and temperature conditions.

　　1. Layering warmth is the best way to keep warm. For the innermost layer, it is best to choose tight-fitting cotton or wool underwear, and for the middle layer, choose loose and breathable fabrics to allow the evaporation of moisture in the body and the release of moisture. Finally, choose a windproof outer layer to keep out the cold and release moisture.

　　2. The legs are the most cold-resistant part of the body. You can use the legs as a basis to increase the warmth of other parts. When the temperature is very low, it is recommended to wear long clothes and long trousers. Depending on the situation, you can also wear knee pads, elbow pads and other thermal equipment.

　　3. The hands, head, face, and ears are the parts most susceptible to frostbite. To protect them from cold wind, wear a hat and gloves.

　　4. As your cold tolerance improves, you can appropriately reduce the amount of clothing you wear for winter training, but it is easy to cause cold and hot weather. cold , be particularly careful when changing or removing clothes.

　　5. Under normal circumstances, it is recommended to wear non-slip cotton shoes and cotton socks.

　　What are the precautions for winter running?

　　1. Runners with extremely poor physical fitness are best not to run vigorously in winter. Suffering from cardiothoracic or other disease Runners, please follow your doctor’s advice. Life comes first. Changes in physical fitness are not something that happens in a day or two. The intensity should be gradually increased.

　　2. Be sure to do warm-up exercises. Doing warm-up exercises can reduce the chance of sports injuries, and it will also make you feel better, because being too hot or too cold before running can make the body uncomfortable. Warm up before going out. It is recommended to do three sets of high leg raises ten times in front of your home. In this way, after all the muscles in the whole body are pulled up, you can start running. If you have suffered a strain, you must perform twisting movements in place and focus on the four joints.

　　3. The road surface that has just fallen heavily and has not yet been compacted is not slippery. Running on it can increase the fun of running, but the running speed should be slow and be careful of dangerous objects covered under the snow to prevent accidents.

　　4. If you happen to be out running on a windy day, your best bet is to start in the direction of the wind so that you can be in the direction of the wind when you return. Not only can it ensure your physical strength, but it can also reduce the damage of cold wind to your body when you sweat, thereby reducing the chance of catching a cold or having a headache.

　　5. If you often run at night, please wear light-colored or fluorescent-colored clothing to make it easier for others to spot you and avoid collisions with you. If it’s snowing, choose bright clothes. Orange fluorescent wristbands or silver reflective anklets are the most distinctive and should be good equipment for runners.

　　6. If the snow on the road is compacted and the road is relatively smooth, the running speed should be slow and the stride length should be small. Wear running shoes with high friction on the soles of the feet and touch the ground with the soles of the feet to increase friction and prevent falls due to slippery roads.

　　7. If you encounter bad weather such as a snowstorm, stop running immediately and return indoors to ensure safety even if you have started running. It is recommended that you give up outdoor running plans on snowy nights. Accidents are easy to occur in such weather, and you are not easily discovered by others. Of course, if you don’t want to change your training plan, you can also change outdoor training to indoor exercises, such as running stairs or indoor skipping. You can choose to do some running on the balcony. If the temperature is below minus 7 or 8 degrees Celsius, don’t go out for a run as frostbite is easy.

　　8. When the sun shines on the white snow, it will be like a silver-white reflector, refracting the strong light in all directions, especially in sunny weather for a long time. Eye , it will cause snow blindness, which can cause dizziness, dizziness, redness, swelling, and tearing in mild cases. In severe cases, the eyes are afraid of light and have constant pain around the eye circles. To prevent snow blindness, light-colored brown glasses are not as effective as dark sunglasses, while dark green lenses have the strongest protection ability. They can effectively prevent ultraviolet rays in the sun from over-stimulating the pupils. Sunglasses should be taken off when the sun is not strong or on cloudy days, because green sunglasses will affect vision due to too dark light, which is more harmful to teenagers.

　　9. Although the weather is cold and I don’t sweat as much as in summer, in fact a large amount of water in the body is being consumed. Therefore, you must replenish your body with water before, during and after running. Warm water, sports drinks, various porridges and soups are all good choices.

　　10. Dry your body immediately after running to reduce the chance of catching a cold.

　　11. If there is no suitable place to change clothes after running, you can carry a pair of dry socks with you. After running, you can find a leeward place to put them on. Keeping your feet warm will help keep the entire body warm, thereby reducing the chance of sports colds.

　　12. Bring a thicker windproof cotton coat or jacket and put it on immediately after running. This will help you maintain your temperature and prevent you from catching colds before you change into dry clothes at home.

　　13. If you choose to train by yourself today, then when you are ready to go out for a run, it is best to inform the people around you before setting off, tell them what you are going to do, the route and distance you will run, and let them know when you will be back, especially in bad weather. This is especially important.

　　14. When it comes to running, especially running at night, bringing your ID with you can ensure that you can get help in time in case of unexpected situations. If you have a disease such as strep throat, it is best to wear a mask.

　　15. Asking classmates and friends to run with you is a good way to ensure safety. You can take care of each other when unexpected situations occur, such as if you accidentally sprain your foot, and you will have more people to communicate with, which will increase endless motivation.