Running experience: How to run comfortably in winter

Running outside in winter? Are you crazy? Although low temperatures and holidays may disrupt your training plan, winter is the best season for running. The air in winter makes people feel refreshed, there are few people on the road, the running equipment is cute, and it is easier than you think. With key running skills and firm goals, you can run in any weather conditions.

1. Set goals: Competitions or other specific goals are the best source of motivation for human training. Your goals The standard can be running 5 kilometers, a half-marathon, or reaching a certain amount of running every month. Once these goals are clarified, you will immediately get the motivation to run. When you reach the goal, reward yourself and continue to set goals.

2. Being with people or pets: It can make running safer and more interesting. Running with people can enhance the motivation for running, and it is safer to have more people, and someone can chat. Running with pets is also a good way to eliminate boredom.

3. Equipment : No matter what you do, the correct equipment is the key. To avoid wearing too much or too little, layer by layer is the best way to stack it. One layer should be able to block the wind; pants, tights and tops should absorb sweat; if the weather is colder, add a loose fluffy sweatshirt in the middle so that the layer that absorbs sweat will not stick to the body.

4. Winter running clothes and equipment should include: running jackets, hats or headscarves, gloves, tights and long-sleeved T-shirts. The body temperature will follow Running goes up, so you don’t need to wear many layers in most winter conditions.

5. Do not wear too much: it is easy to wear over the head when running in winter. As the actual temperature is 8-10 degrees Celsius, what clothes should be worn when running. As the body temperature rises, you will not overheat or sweat too much. When you walk out of the house, you should feel cold. If you feel warm, take off a layer of clothes and go out for a run.

6. Try to be warm Daytime running: If possible, try to run during the day so that you can absorb the rare sunshine in winter. In this way, you can complete the running at the warmest time of the day and you can go home with a smile.

7. Be careful when running at night: If it is dark, be sure to wear a reflex suit or a flashlight to let you see you. Wear bright clothes on the snow.

8. Get on the treadmill: When the weather is biting cold, you can run on the treadmill , it is also a good way to exercise, and it avoids the risk of slipping when you are on ice.

9. Suitable shoes: Wear mountain shoes or other shoes with high friction, so that you can stand firmer on the snow and walk easier.

10. Lower footsteps: shorten the pace of running and keep your feet close to the ground, so that you can run more efficiently and reduce the risk of slip or sprains. Do not run on ice or on flat snow. Choose snow that has not been stepped on yet, so as to Don’t slip. At the same time, be careful of the pits on the road covered by snow.

11. Extend warm-up: In cold weather, the body heats slowly, especially in the morning. Before starting running, take at least 5 minutes to walk quickly. After that, run for 10-15 minutes before you can completely warm up and enter the running state. Before going out, take a hot shower or warm your clothes for a few minutes before wearing them.

12. Hydrating: Moisturizing in winter is as important as in summer. You need to rehydrate before, during and after, fill it with hot water in a water bottle and stuff it under the coat.

13. Fight against the cold wind: start running against the wind, so when you come back, the wind blows from behind to avoid sweating and blowing towards the wind.

14. Add some tricks: Change the route, you can occasionally run in the community to see how each household prepares for the Spring Festival, prepares New Year's goods, or feels the festive atmosphere on the street. Maybe you will also like running in the winter because of this.