A cold day running 10 Tips to help you get through the winter

Since the National Day, the weather has suddenly turned cold, and many people are shouting "Frozen Baby!" For the runners, the weather they achieved was fairly good. At least they wouldn’t be able to shake their sweat. However, cold weather also has the disadvantage of a cold day. Here are 10 best suggestions to help runners get through the winter.

1, keep the momentum

As the saying goes: Chunqiu lacks in the summer and falls in summer, and sleeps in winter months. It is time for the fall to sleep. What's more, the morning and evening temperatures are much lower than before. Friends accustomed to morning run and night run can easily be lazy at this time. The best way for fitness instructors to suggest that everyone is running with friends! Will you be lazy anymore when someone waits? It is more convenient to join a fitness club or run a local team directly.

2. Armed feet

After all, running is using feet, and scripts are also a very important part of the human body. It is important to note that heat and humidity are removed. In the summer, you can wear shoes and socks with more mesh and reduce the humidity. However, the running shoes worn in winter naturally have fewer meshes, the better. At this point, the breathability of the sock fabric is highlighted. Wool products are the best choice.

3. Get dressed

You cannot wear warm and sweat. The rule of thumb for wearing clothes is to wear just 20 inches (about -6.7 degrees Celsius) outside. You should feel a little cool at the beginning and consider the technical fabric layer. After the body is warmed up, perspiration, under-neck zippers and underarm ventilation are all important considerations. Here are a few dress suggestions based on temperature:

30ㄈ (about -1 °C): 2 tops and 1 trousers. Long-sleeved underwear and vest keep the core warm. Leggings (or shorts, if you are a polar bear!).

10-20 inches (about -12.2 to -6.7 degrees Celsius): 2 tops and 2 pants. Jackets on long-sleeved underwear jackets, tight pants coat windbreakers.

0-10 inches (about -17.8 to -12.2 degrees Celsius): 3 tops and 2 pants. 2 tops (woolly and woolly) and a jacket. The young man can wear a windbreaker.

-10 to 0° (about -23.3 to -17.8°C): 3 tops, 2 trousers, extra pairs of gloves, masks around the mouth or a hood (Barra Fara).

-20ㄈ (approx. -28.9°C): 3 tops, 3 pants, 2 extra gloves, 1 headgear, sunglasses. Or simply stay indoors.

4, remain visible

The days are getting shorter and the night is getting longer. The runner's chances of running in the dark have also greatly increased. Therefore, it is important to keep yourself visible. Don't be shy. Put on reflective or fluorescent equipment so that passers-by, especially drivers, can see you. Of course, bring a headlight or flashlight so that you can see the way. Of course, try to run safer in well-lit places.

5, warm up before running

Exercise begins indoors to promote blood flow without sweating. Run up and down the stairs, jump rope or do yoga. When you are warm, cold will not feel so cold. If you have people running around, don't stand in the cold before you run. Wait in the car or in the room until everyone goes out to run.

6, deal with cold wind

Running against the wind can prevent the wind from reaching your back that has been soaked by sweat, so you can avoid colds. To avoid running against the wind for a long time, you can divide the training into sections, run for 10 minutes in the wind, run for 5 minutes against the wind, and repeat. Of course, you can also find someone to help you windshield! In addition, apply frost-protection cream to bare skin.

7, forget the speed

In winter running, it is more important to maintain mileage instead of speed. In order to avoid the coldness of long-term running outside, you can carry out one-day training sessions, such as 3km in the morning and 3km in the evening, which can still guarantee 6km of training. In winter, the flexibility of the body is relatively poor, and it is easy to get hurt if you run too fast.

8. Dress up immediately after running

Stop running and core body temperature will drop. Replacing sweaty clothing as soon as possible helps maintain warmth. You can go to the restrooms of coffee shops or fast food outlets and change them from the inside to the outside. In particular, women's underwear can't even be wet and continue to work. After you have finished eating a breakfast or a cup of coffee, let your body rest.

9, respond to rainy days

It is better to have more pairs of running shoes, sportswear and towels in the car. In addition, if there is a possibility of water accumulation on the road, there is a small trick: put the socked feet on plastic bags and wear running shoes so that even if you step on the water feet, you will not be wet. . If you need shoes to stay overnight, then wrinkle the newspaper into your shoes and remember to take out the insole.

10, to warm places

Of course, this is mainly about the game. If there are conditions, you can choose to go to the warm place for the winter and run by the way. The games in the south are usually warm. In the past two months, they can choose to participate in some games in the south of the Yangtze River.