Views:3 Author:Shuomeixing editor Publish Time: 2022-01-05 Origin:Site
Running outdoors in winter? Does it feel crazy?Although cold weather and holidays can really disrupt your running routine, winter is still one of the best seasons for runners. The weather is cold, the passers-by are few, coupled with fascinating sports equipment! Winter running is much easier than you think. You only need to master a few key strategies and set a firm goal so that you can run in any weather.
Set a specific goal: Nothing is more motivating than training for competition or goals. Set your goal at 5,000, a half marathon, or reach a certain number of miles per month! Knowing that you must train for the race or achieve your target mileage, you will gain momentum immediately. Reward yourself after reaching the goal, and then make the next one.
Run with a companion or a group of people: it is safe and popular. Find a companion or join a group to run together. You will have a ready source of motivation, a friend who can talk along the road, and it is safe for everyone to run together. This is a good time for running of the year.
The bulk of winter running is to purchase equipment! It is important to prepare the right clothes. To avoid being too bloated or too thin, multiple layers of clothing are the key. A single-layer jacket can withstand the wind and cold, tights/trousers and tops can take away sweat from the skin. In the coldest weather, a medium-thick and more comfortable woolen jacket can keep warm and remove the sweat from the skin. Take away on the underwear. Your full winter running outfit should include a sports jacket, hat or headband, gloves, tight underwear and several long-sleeved shirts. Your body temperature rises when you run, so you don't need to wear too many layers in most cases in winter.
Wear clothes to keep warm up to 15-20 degrees: running in winter is easy to wear too much. The clothes only need to be kept warm to 15-20 degrees higher, which will not only ensure that your body temperature rises normally, but also reduce the risk of overheating and excessive sweating. You should feel slightly cold when you walk outside, take off one if it feels warm. Just the best.
began to run in the direction of the wind, so that it was downwind on the way home. You can avoid catching cold from the wind after sweating.
Run in the warmest hours of the day when there is plenty of light: If possible, run when there is light to absorb the sunlight that is difficult to obtain in winter but is necessary. You will be able to run your mileage on the warmest part of the day and go home with a smile.
If you are running when it’s dark, wear a reflective vest or flash light so that you can be seen by vehicles or pedestrians. In snowy days, wear bright clothes. Bring your ID card when running, or put the runner’s certificate in your shoes just in case.
Drinking liquid beverages in winter running is as important as in summer. Make sure to replenish hydrates before, during, and after running to prevent dehydration. Add hot drinks to the water bottle to avoid freezing, or put the water bottle in your jacket.
When the weather becomes bitterly cold and freezing, use a treadmill. Running on a treadmill is a great, comfortable and free way, and you can complete high-quality running mileage without risking slipping on the ice.
The warm-up effect is slower in cold weather, especially during morning jogs. Walk briskly for at least 5 minutes before starting to run. It may take 10-15 minutes to run before you fully warm up and enter your own running beat. Take a hot bath to warm up your muscles, or put your clothes in a clothes dryer to heat up for a few minutes, then start running.
Wear snow shoes or anti-skid shoe chains, which can give you better snow power and stability. I wear them to cope with the Antarctic Marathon. They perform really well in the snow and ice environment.
Reduce the running stride and keep the distance between your feet and the ground low. You will be able to run more efficiently while reducing the risk of slips, falls, or muscle strains. When running on the snow, choose the road that has just fallen snow instead of the ice or the road that has been stepped on. You can get better motivation on fresh snow and reduce the chance of slipping. Remember to pay attention to the cracks and holes in the snow on the road.