The weather is getting colder and you must pay attention to these 10 points when running outdoors!

As the weather gets colder, do you want to "hibernate" again and don't want to go out. Pinching the fat on your stomach makes you want to go for a run, but the outside temperature makes you back down. Do not entanglement, take a look at the following suggestions, can also run up in the fall and winter season.

1
Do not think too much

The biggest obstacle to running in cold weather is psychological. The worst part of winter running is the fear of a few minutes before departure. Most runners agree. Don't be scared by cold weather. It's not as bad as you think.

2
Protect limbs

When the body core body temperature is lower than 35°C, the skin will shrink to limit heat loss from the body and guide the blood flow to the body core and internal organs, which is why when you go out, hands, feet, earlobe and nose - isolated The furthest place in the nuclear - it will be frozen first.

Therefore, be sure to wear a hat, a finger or glove, a scarf, a hat, a headband, and a sweaty sock. If you run in snow, wear a light shoe cover to prevent the shoe from getting wet. There is no need to paint Vaseline or other lubricants - they do not help the cold.

3
Cover your mouth

Cold air will make you feel a burning sensation while running. This is because it will make your airway dry and cause some kind of contraction, but it will not cause any harm to the lungs. To prevent this burning sensation, cover your mouth with a scarf or balaclava to preheat the air before inhaling.

4
Layered dress

Wear a few layers of light clothing to increase or decrease body temperature. Air can be retained between layers of clothing to provide insulation. The inner layer should wear lightweight polyester or silk personal clothing to facilitate perspiration; the middle layer should be used to catch fleece clothing; the outer layer should be clothing that can block wind and moisture.

Do not wear cotton clothing because it absorbs and retains moisture on the skin. Once sweating begins, a small moist environment is formed on the body that will suck away body heat.

5
Don't wear too much

Wearing clothing can make you feel warmer than 6°C~9°C. You should feel a bit cold when you go out. As warm-up activities progress and body temperature rises, you will feel more comfortable.

To reduce the risk of overheating and excessive sweating, it may exacerbate the feeling of cold and may lead to hypothermia. "You should wear a zipper and open clothing so that the sweat can evaporate." If the clothes you wear don't wick away, you will soon become chilly.

6
Focus on the cold index

When you look at the weather forecast, pay attention to the cold index, the real feeling of the wind blowing on the skin. According to the National Weather Service, an increase in wind speed can reduce body temperature.

If the temperature is minus 18°C ​​and the wind speed is 24km/h, the wind-cold index is minus 27°C. At this temperature, the exposed skin will develop frostbite within 30 minutes or less.

7
Windy start

You can face the wind when you start, so when you go home, the wind blows from behind. In this case, when you are tired and have a lot of sweat, the wind will blow from behind and you will feel better.

8
Warm up indoors

When the temperature is below freezing, try some warm-up exercises indoors. You can run on a treadmill first, and when you feel your legs are ready but you haven't sweated yet, you'll go out and run.

9
Diet is like regular training

Moisture and energy intake are performed in a warm manner. Even if you don't want to do this, you may have less sweat on cold days than on hot days, so you won't drink so much, and the cold will also weaken your thirst drive. However, the body is equally prone to dehydration, resulting in fatigue and loss of performance. Be sure to add moisture before departure. Also, be sure to add energy.

In cold weather, you may consume more energy, especially when you have to deal with snow and ice. In addition, trembling, the body's instinctive reaction to heat, also consumes glucose that muscles use to generate energy.

10
Remove cold as soon as possible

Wet clothing increases heat loss. After finishing the race, put on dry and warm clothing like fleece, sportswear, etc. as soon as possible.

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