How to run correctly in winter, winter running notes
Running in the winter depends on the weather. It is an important factor in people’s running.
It is easy to smog in winter, and the smog is more likely to go out of the run. It is recommended to avoid outdoor sports as much as possible.
When it rains, the road surface slips and increases the risk of sports injuries. It is recommended to run indoors.
The best time to run is that the air quality is not good in the evening and winter morning, and it is not suitable for running.
In the afternoon or evening, the air quality is appropriate, and at this time the physical fitness and flexibility of the person are at an optimum state, suitable for a large amount of exercise.
At this time, running is not easy to cause sports injuries.
People with lumbar disc herniation have increased pressure on the lumbar vertebrae at night, which is more likely to be damaged. It is recommended not to run at night.
Usually pay more attention to running.
Running in the winter with proper lee and running against the wind overcomes the disadvantage of maintaining a good running posture, which was previously susceptible to cold.
It is recommended to run as far as possible while running outdoors.
If the wind is heavy, it is best to run indoors.
Winter running is suitable for winter running. There are more requirements for equipment. The key points are to pay attention to two aspects. One is to keep warm and the other is to sweat.
In order to avoid catching cold, it is recommended to wear gloves and a hat for winter running.
Dressed in 3 layers, the underwear is sweating, the outerwear is windproof, and the middle layer is warm.
Don’t be too restrained, don’t be too loose.
Too tight, unable to contract, too loose, and running long.
Cotton clothes are comfortable, but they absorb sweat very much, which is not good for perspiration and easy to catch cold.
Therefore, do not wear cotton underwear when running.
For shoes, if you have the conditions, choose professional running shoes.
The correct posture for running. Most people are controversial about whether the heel is first on the ground or on the toes.
In fact, unless it is forced by the heel or excessive force on the toes, it is easy to cause injuries.
To put it simply, the safer way for beginners is to land the heel and the middle edge of the foot together.
The running posture recommended by the IAAF is full-foot landing.
When running, high blood pressure should not be lifted too high.
In addition, in addition to the attention of the legs and feet, the posture of the upper body is also very important.
At the time of running, the upper body should be straight, not too far forward or backward.
The arm swings naturally without excessive force.
It is recommended to use the nasal suction method when you are breathing in the way of breathing. It is recommended to use three steps and three steps.
Breathing should be even and rhythmic.
Breathing should be short and powerful, and inhalation should be slow and even.
Do not breathe in with a big mouth, which is easy to hurt your throat.
Running for an advance of about 1 hour is about to run after eating something, and it is prone to stomach cramps when running.
However, if you run for a long time on an empty stomach, running for a long time will result in insufficient energy and even hypoglycemia.
It is recommended to eat snacks about 1 hour before running.
Running consumes energy and people feel tired after running.
But don’t eat it as soon as you finish it. This will even ruin your exercise and lose weight, which will cause stomach upset.
People who need to lose weight need to control the transfer, and can eat some low-transformed healthy foods about 1 hour after running.
If it is a long-distance runner, the supplement will be added.After running, drink less sports drinks, after the amount of exercise, the energy consumption is large, people can drink some sports drinks to supplement energy.
The average person does not exercise a lot of jogging and does not need to drink sports drinks.
Sports drinks contain toxic sugars. People who drink often cause too much sugar and are not good for weight loss.
Pay attention to the leg stretching after running is a kind of aerobic exercise that exercises the whole body.
However, during the running, the legs are stressed, and some people worry about whether the running legs will become thicker.
In addition to the natural muscle type of the crowd, the average person running does not have the problem of thickening of the leg muscles.
People feel that their legs are thicker, probably because of the illusion that the leg muscles are tight and tight.
After running, doing some leg stretching exercises can relax the muscles, increase the elasticity of the muscles, and make the legs and even the lines feel longer.