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What should you watch during the winter run?
As winter is approaching, it may be possible to wear T-shirts for running in southern China. However, in most areas it has to withstand the cold and cold temperatures, and more preparations must be made for running out. In the cold winter, what preparation should be made for running training? Let's discuss it together.
Sleeping
Unless there are some cases of adaptive fatigue training, it is necessary and necessary to get adequate rest before running. Through sleep, the fatigued nervous system and even the whole body will be temporarily rested, and it will also give a good mental state during running.
Normally, it is better to sleep from 22:00 to 6:00. However, due to the long hours in winter and night, and different people's sleep habits are also different, so long as you wake up full of energy, do not feel tired is enough.
The recovery after training is also very important. When the body can recover can refer to the "recovery time" function SUUNTO watch. Both the SUUNTO AMBIT series and the SPARTAN series watch the recovery time at the end of each training session, and at the same time, arrange the training program in combination with the physical feeling to avoid overtraining or injury.
warm up
By warming up, you can increase blood circulation, allow stiff limbs to move into motion, avoid sports injuries, and keep your body warm quickly. In the early morning of winter, the temperature is low. If the outside air is generally low in temperature, you can warm up in the room before you go out. This will not only save your warm-up time, but also use the increased body temperature to fight the cold.
Compared with summer, warm-up time can be extended appropriately in winter, such as jogging for 10 minutes and dynamic warm-up for 15 minutes. The purpose of dynamic warm-up is to make the joints moderately active, secrete lubricant, warm the cardiopulmonary system, and accelerate blood circulation. After warm-up, the body can sweat slightly, if you sweat too much during the warm-up phase, the excess heat inside the clothes is not easy to discharge, and frequent wear and tear off the clothes makes it easy to catch a cold.
diet
Running training diets are mainly based on carbohydrates and protein supplements. Such as porridge, bread, noodles, bananas and so on. You can also use high-calorie, fast-absorbing snacks instead of breakfast, such as salted raisins, banana chips, and cocoa butter substitutes.
Try to avoid high-protein, high-fat and other non-digestible foods such as meat and pumpkin seeds before running. Fruits and vegetables rich in fiber-rich digestion time are not promoted, otherwise it is easy to cause abdominal pain during running, such as broccoli, apples and so on.
The amount of replenishment, the blood viscosity increased in the morning, drink a cup of warm water or juice as soon as possible. In addition to functional drinks, honey water is also available. Many studies have shown that caffeine can improve the state of exercise, so it can also try. If the intensity is not great, the exercise time will not be long, and the water will be replenished properly. After breakfast, you will have breakfast.
It is best to eat and rehydrate more than half an hour before running, leaving enough time for stomach digestion. If you have a long exercise time, you can take the energy bar as a supplement and bring some salty snacks, such as salted grapes. The main effect is to supplement salt and prevent cramps. Winter sweating is much less than summer, so if you sweat normally during normal training or competition, you don’t need to eat salt pills.
How to prepare for winter equipment?
01 Footwear
Winter training and running shoes must be a good choice, there are so many points to pay special attention to:
Outsole
Outsole (sole) pattern and texture should be deep, in the heel and the heel should have a transverse pattern, if the forefoot is raised, you should choose a multi-claw geometric pattern, so that the grip will be stronger, step on a variety of roads Not easy to slip.
vamp
If the upper is warm, the instep and right and left sides are thick and there is no obvious hole. The toe cap is preferably made of a hard waterproof material. The left and right sides of the tongue can cover the foot after fasten the shoelace. Excess gaps. Rainy areas in the south can be considered full waterproof material, but the problem is that after the feet sweat, moisture easily accumulate in the shoes, go home after appropriate drying, or prepare more than two pairs of shoes for wear.
shoelace
It is best to use a lace-type shoelace or a pull-type shoelace, which should not be loose at least after the shoelace is fastened. If you tie laces, you can play a double live buckle before going out to avoid loosening during exercise.
sock
Socks also avoid the pure cotton material, one is easy to absorb sweat, the second is easy to play ball, the third is the heel and the back of the ankle is easy to wear thoroughly. You can choose professional running socks, wear-resistant, quick-drying guide sweat, a lot of non-slip patterns in the sole.
02 Clothing
Innermost layer
The innermost layer: Also called the basic layer, the function of this layer is to quickly guide sweat. The standard is a long-sleeved sweatshirt. It should be long enough to wrap around the entire body, especially to make the core area warm enough. Perspiration is not wicking, mainly depends on the fabric mesh and layered structure, and now most sporting goods manufacturers have a rapid perspiration / sweat guide product line. Made of fabrics such as Polypropylene, Coolmax, Drifit, and the like, it allows enough heat to be wrapped around the body. The cotton does not need to be applied to the body once it is absorbed. The stickiness is extremely unpleasant.
Once you start running, your body temperature will rise very quickly, paying attention to whether the innermost perspiration is smooth.
There is also a special equipment to replace the basic layer - compression clothing. In addition to the above functions, compression garments can also tighten muscles, reduce tremors, and promote the return of blood and tissue fluid distal to the limb (similar to treating varicose veins). Some have additional far-infrared heat preservation functions (such as adding coffee, bamboo charcoal and silver, etc.), which are professional sports equipment.
middle layer
Middle layer: The function of this layer is insulation. The standard is fleece or tights. A full-length running tights/ fleece keeps the body, legs, and ankles warm. Note that the middle layer should cover the places where the ankles, wrists, etc., are easy to enter the wind, and the cuffs and trousers should preferably be closed or drawstrings.
The outermost layer
The outermost layer: The function of this layer is windproof and rainproof. The standard is soft shell or hard shell jacket, or lightweight breathable material. Jackets, skin clothes, lightweight down jackets can be considered.
Other accessories include hats, masks, collars, and gloves. The higher the latitude, the greater the thickness. Gloves are divided into two types, the fingers and the fingers, and there is more room for the fingers to move and it is not easy to freeze. Some gloves have special coatings on the thumb and index fingertips that allow direct manipulation of the touchscreen phone.
The three-tiered dressing method and the corresponding accessories mentioned above are not only suitable for daily running training in winter, but also suitable for participating in some extremely cold games like ice-snow marathon and cross-country off-road.
Other considerations
If you must run at night, remember to wear clothing with reflective strips. The best heel and side reflective strips. The road running proposal is followed by a red flashing light.
Insulation is important, but too much clothing can affect exercise. If there is no strong wind in cold weather, you can remove the jacket or vest after warming up. After the end of the run, the body sweats and the inner layer of clothes is damp. Replace it with dry clothing or coat to prevent losing temperature.
If the place of exercise is far away from home and there is a habit of light-fitting exercise, other warm clothes can be put in your backpack or in your car. The backpack is more portable. In general, 10 km or more of exercise requires water, and less than 1 hour of training requires no water. The water exposed to the air will quickly cool, so you can choose a metal insulated cup with insulation.