When running, the human body will generate a lot of heat. Long-distance running can be worn at a temperature of+15℃.

First, the upper body clothing:

1, close-fitting T-shirt: It is not recommended to wear pure cotton. Although it feels comfortable for the first time, once it is wet, the breathability and comfort will become poor. If it is cold and windy, it is easier to catch cold and the friction on the skin will increase. It is recommended to choose 100% polyester fiber (polyester). If you have to choose blended fabrics, the lower the cotton content, the better.

2, the insulation layer can choose a thin cashmere vest;

3. The outermost protective layer can be matched with a high-quality leather trench coat or a lightweight sports coat.

Second, the legs:

Although our legs are always in motion during running, in fact, our legs are the most vulnerable parts to catch cold during running in winter. Sometimes your legs, especially your knees, are still cold after running for a long time.

Leg equipment can choose close-fitting compression pants. If the temperature is lower, put on a pair of sweatpants outside. The point is never to choose cotton or velvet underwear, otherwise the friction and sweating during exercise will make you extremely uncomfortable.

Third, the foot:

1, socks: not necessarily thick, because the heat of the feet is huge during running. You can choose sports socks with good perspiration, and don't wear cotton socks when running. In some winters, pink feet are prone to blisters.

2, shoes:

Warm and breathable running shoes are enough. For ice and snow roads, you can choose cross-country running shoes with waterproof fabrics.

Fourth, the head:

You can wear a quick-drying sports hat in areas around zero; To protect ears below -5℃, it is best to wear ear bags or multifunctional sports headscarves; To protect the whole head at-10℃, it is time to consider a fleece hat or melon hat.

Note: If you don't wear a hat, you will lose 60%-80% of the heat through your head.

Verb (short for verb) hand:

Ordinary running gloves can keep out the cold and breathe, but if you want to improve your performance in some marathon and mountain races with low temperature, it is recommended to pick more and choose a slightly more expensive one, and the effect will be better.

In short:

Be the sun running in winter, and warm the people around you with running enthusiasm!

First, warm-up warm-up activities In winter, the weather is cold. Before running, you should fully warm up and do warm-up activities before exercise. Don't do strenuous activities at the beginning. It needs a transitional process and step by step.

Second, do a good job in anti-freezing measures. If the temperature is low in winter and the ears and fingers are exposed, it is easy to get frostbite. You can wear a hat and gloves for protection. In order to protect your knees, you can wear knee pads.

Third, pay attention to breathing methods. Winter is dry and cold, windy and the air quality is poor, which greatly stimulates the respiratory system. Therefore, when running, use the nasal cavity or nose-mouth mixed breathing method instead of panting. You can wear a mask if necessary.

Fourth, prevent sports injuries. The temperature is low, the blood circulation is slow, and the joints and reaction ability are relatively degraded. It's easy to get hurt if you don't pay attention, so it's especially important to warm up before you start running.

5. Make a running plan. The temperature and weather in winter are changeable, so we should make running plans according to the changes, such as clothes, shoes and protective tools. , comprehensive consideration.

Sixth, master the amount of exercise. Outdoor running in winter needs to adjust the amount of exercise according to your own situation.