1, runners with poor physical fitness, it is best not to run vigorously in winter. Runners with cardiothoracic or other diseases should follow the doctor's advice. Life first, the change of physical quality is not a matter of one or two days, and the intensity should be gradually increased.

2. Be sure to do warm-up exercises. Doing warm-up exercises can reduce the chances of sports injuries and make you feel good, because overheating or cooling your body before running will make you feel uncomfortable. Get ready to warm up before going out. It is recommended to do three groups of leg lifts at home for ten times. In this way, after the muscles of the whole body are pulled up, you can run. If you have ever pulled a strain, you must twist it in place and focus on four joints.

3. The road surface that is not compacted after heavy snow is not slippery. Running on it can improve the fun of running, but the running speed is slower. Be careful of dangerous goods covered under the snow to prevent accidents.

If you happen to go running in windy weather, you'd better start against the wind, so that you can be in the downwind direction when you come back. It can not only ensure your physical strength, but also reduce the harm of cold wind to your body when sweating, thus reducing the chance of catching a cold or having a headache.

If you often run at night, please wear light or fluorescent clothes so that others can find you and avoid colliding with you. If it is snowy, you should choose bright clothes. Orange fluorescent wristbands or silver reflective ankles are the most distinctive and should be good equipment for runners.

What should I wear for running in winter?

Keep warm when running in winter to prevent frostbite. How much clothes to wear depends on your cold tolerance and temperature.

1, layered warmth is the best way to keep warm. In the innermost layer, it is best to choose tight cotton or wool underwear, while in the middle layer, loose and breathable fabrics should be chosen to facilitate the evaporation of water and the release of water in the body. Finally, choose a coat with strong windproof performance to keep out the cold and release the moisture.

2, the leg is the most cold-resistant part of the whole body, and you can thicken the warmth of other parts on the basis of the leg. When the temperature is very low, it is recommended to wear long pants, and you can also wear warm appliances such as knee pads and elbow pads as appropriate.

Hands, head, face and ears are the most vulnerable to frostbite. In order to keep out the cold wind, you should wear a hat and gloves.

4. With the improvement of one's cold tolerance, the winter training clothing should be reduced appropriately, but it is easy to catch a cold when it is cold and hot, so it is necessary to be especially cautious when changing clothes and reducing clothes.

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

What are the benefits of running in winter?

1. Say goodbye to the bloated figure

Many people start running because they want to lose weight. Running is really the best way to lose weight. Running burns more calories per minute than other sports.

2. prevent your bones and muscles from degenerating

Our bones are in harmony with your physical needs. Sitting in front of the monitor for a long time makes our bones more and more fragile. And long-term regular exercise can keep bones healthy. Furthermore, it is to prevent our bodies from aging faster. Regular high-intensity exercise, such as running, has been proved to promote the growth of human hormones, which are drugs that celebrities keep injecting to look younger.

Fight disease

Running can also greatly reduce the risk of breast cancer and stroke. Doctors often advise patients with early osteoporosis, diabetes and hypertension to run more.

4. Maintain and improve the overall physical level.

Running is the best sport that people can take part in. It can raise cholesterol, reduce the risk of blood clots, and exercise your 50% idle lungs. Running can also enhance immunity by increasing lymphocytes.

The principle of eating before running in the morning

1, eat less high-protein food. Although protein is an important fuel for our body, with it, we have enough strength to maintain the normal metabolic function of our body. But under normal circumstances, protein needs to digest slowly. If you go running in the morning just after breakfast, it will bring a great burden to your stomach. Therefore, in fact, before running, as long as you can eat about 10g of high-protein food, it is enough.

2. Eat less nuts, fruits and vegetables. Although these foods are rich in nutrition, they are also rich in fiber, so it is best not to touch these foods before running, otherwise it may lead to stomach cramps or stomachaches.

3. Eat less dairy products. Don't think that drinking a glass of milk before running in the morning will refresh you, and it won't add much energy to you, but will only make your stomach ache. In addition, dairy products will consume your energy and slow down your body's absorption of carbohydrates.

4. Eat less greasy food. Try to eat less doughnuts when you run in the morning. This kind of high-fat and high-calorie food will add more burden to your body, which is likely to be difficult for you to consume in a morning run, so it's better not to eat it and don't have to run in the morning.