How to run in the morning in winter

How to run in the morning in winter? With the improvement of living standards, more and more people like running in winter, which is good for their health, but some people can't persist in winter. Let's take a look at the information about how to run in the morning in winter.

How to run in the morning in winter 1 running at 6: 30 in the morning is the most suitable. The visibility in the early morning is not very high, so it is more appropriate to choose 6:30 in the morning to exercise.

Choose sunny weather for morning running. The temperature in the morning is very low, especially in winter. So it's better to choose sunny days for morning running.

Don't exercise too much. No matter what the situation, it is better to exercise according to the actual situation of your body.

Keep warm when remote control. After all, the temperature is low in winter. When doing physical exercise, you should first ensure that your body is warm.

The morning running speed is moderate. Running is an strenuous exercise that requires a lot of physical strength. So in the process of running, we must pay attention to moderate speed.

Don't go for a morning run in remote places. No matter what the circumstances, you should pay attention to your own safety and don't go jogging in remote places.

How to get up early and run in winter II

There are three factors that affect the body's natural rhythm, or biological clock. They are: age, heredity and light. You can only change one of them. Of all the ways to help you wake up naturally and gradually form the habit of getting up early, the best way is in natural light. The result of the evolution of the body is to work at sunrise and rest at sunset. Letting the sun shine all over the house or an alarm clock driven by light can make it easier to get up.

Don't sleep in the cage. You may think that sleeping in a cage is a supplement to sleep, but it will make you feel asleep, which is the worst case. The best way is to put the alarm clock away from the bed. Force yourself to get up as soon as you hear the sound. Once you indulge yourself and get into the habit of sleeping in a cage, it is difficult to change.

Ignore electronic devices. After getting up, put your mobile phone under the pillow, and don't touch it when dressing, washing and heating indoors. Only when absolutely necessary, take out your mobile phone and go out for a run, but try not to watch it until the run is over. Take checking and replying information as leisure time after running.

Drink more water. Remember to drink enough water before going out for a run. Drinking water is also creative. You can add fresh squeezed water.

Lemon juice, make a pot of hot tea or ginger juice. Anything you like to drink can be used to replenish water.

When you get up early, using a special alarm clock is better than the alarm clock function of your mobile phone, which can help you save time playing with your mobile phone unconsciously.

prepare

It is essential to warm up before going out for a run; This is especially true for morning running. Even a five-minute warm-up can dispel the burnout of the night. Even if warming up means shortening the running time by a few minutes, don't ignore it. It can make you run more easily and reduce the risk of injury. After running, you may even think, "I can run again."

Five simple warm-up exercises help you get into the morning run in a better state.

Back and forth. It sounds simple, but it's important. Get rid of laziness and activate nerves and muscles.

Move your calf. When drinking water, you can use your toes to support your body to jump and do lift heel exercises, so that your ankles and achilles tendons are no longer stiff.

Rush forward Lunge is the best exercise before going out, which can move hips, thighs and hamstrings. Perform dynamic stretching. Stand up straight, do a 10 lunge and change legs. Then add the rotation of the upper body and repeat. When repeating, increase the tilt and arm movement. Finally, do 10 reverse lunge to exchange legs (return to the starting position every time you repeat the previous action).

Increase the balance challenge. Don't bend over or sit down and put on your shoes. Stand on the other leg when tying your shoelaces. This can activate the small muscle group responsible for stabilizing the body.

Kick. After going out, find a tree or a crossbar to lean on and do the kicking exercises in the front-back direction 10 and the left-right direction 10. This can relax the hip joint and tense tendons.

Follow the music to mobilize emotions.

When you hesitate, let the music take you out. Music can increase output power, improve sports performance and delay fatigue.

Raise your mood. One day, if running early becomes unbearable, a song list may change everything. Music may be an effective incentive to get up, which can make you feel that morning running is not lonely and purposeful.

The most suitable music for running is cheerful music.

Cook the first meal correctly

Come back from running in the morning and have a delicious and healthy breakfast. You can eat less during the day if you have a full breakfast. Eating and writing after running is very important, which can make the body get enough application and improve health and energy. In addition, using a delicious breakfast as a reward after running can make you better cultivate the habit of running in the morning.

An ideal breakfast should include carbohydrates, protein and fat, and be in line with personal taste.

Afternoon and evening can't be ignored.

The feeling in the morning is directly related to the sleep at night. The following methods may make it easier to get up early and run.

You don't have to go to bed early. Going to bed early seems to be the best way to get up early. However, many people who want to get into the habit of running in the morning just ignore this point. The earlier you get up, the earlier fatigue will come. It is very important to pay attention to such body signals. The key to running in the morning is not to force yourself to get up early, but to let your body decide when to wake up.

Try melatonin before going to bed at night. Melatonin is a natural hormone that causes drowsiness and manages sleep cycle, and exists in human body. Some people who want to treat sleep disorders but don't want to use prescription drugs will use them. Experts suggest that taking it early at night can better regulate the biological clock, rather than taking it before going to bed like sleeping pills.

Eliminate blue light. Don't play with your mobile phone 30 minutes before going to bed, not only because reading information will make you anxious, but also blue light will keep your brain and body active. The part of the brain that determines the rhythm operates according to the alternation of light and dark, and is particularly sensitive to light. Exposure to inappropriate light will disturb your biological clock.

Have dinner early (no extra meals). Every cell, tissue and organ in the body has its own operating rules. Ideally, their rhythm should be the same. Food signals to the digestive organs that it is time to work, just as light activates the brain and prompts that it is time to get up. Eating in the middle of the night makes the liver and kidneys work. Eating should also conform to the overall routine. Only in this way can we keep all the organs of the body working synchronously. Eating when you should rest may lead to obesity, diabetes and other metabolic problems.

Don't take your work home. Use the morning time, that is, when the mind is clearest and the judgment is best, to complete the most difficult work. This can help you run in the morning. If you put off the most difficult work until evening or even take it home, it will put pressure on your sleep. Putting important work ahead, morning running can improve attention and memory, which can form a virtuous circle. Get up early to run-feel comfortable-finish the task-deal with small things in the afternoon-go home refreshed-go to bed early; Repeat like this.

obey the law

Three extra suggestions make it easier for you to keep running in the morning.

Self-reward → after each run, add reward links, such as playing mobile phone for a while, watching favorite programs, or eating a hearty breakfast. This can establish a neural pathway between the morning run and the reward. Soon, with or without rewards, such a conditioned reflex will also exist.

Start slowly → People who are used to running in the afternoon and evening may be lazy a few days before running in the morning. At this time, we should focus on hard work rather than speed. In the morning, the body usually starts slowly, so you need to get used to this state. The best way to change morning running fatigue is to make progress every day. Getting up early and going out is the most important thing.

Three-week challenge → It is not difficult to get up early once, and you can still feel fresh and surprise. How to turn it into a habit? Set long-term goals. In the first week, you may feel bad. In the second week, you will get used to it a little. In the third week, you will expect to get up early and run.

Running and brisk walking are good for your health. But it should vary from person to person and do what you can. The first is time. The so-called winter exercise is not to teach you to get up before dawn to exercise. Traditional Chinese medicine health theory holds that exercising between sunrise and sunset in cold weather is good for health, and at other times, self-cultivation is the main method. Running is suitable for people with running habits or good physical fitness. Remember to warm up before running, jog first, then run fast, and then take a walk to relax. As long as the distance and time suit you, everyone is not a professional athlete. Walking quickly adapts to a wider range of people, and you can use commuting or some fragmented time to exercise ... maybe this is better.

It is much more difficult to run in the morning in winter than in summer (or spring and autumn), but it is not impossible to run.

Leave plenty of time. It takes longer to prepare for action/relax afterwards in winter, so prepare more time. Run less if you don't have enough time, but you must be fully prepared.

Be sure to wear the right clothes. My dressing method is:

Wear quick-drying underwear+fleece liner+sports coat with side zipper. Underwear must be dried quickly, so it is easy to be discharged when sweating. You don't need to wear a fleece liner above 0 degrees, but below 0 degrees. If the sports jacket is equipped with a side zipper, it can be unzipped to facilitate heat dissipation. You'd better wear a sports coat and a hat. You can put it on when you start running, so it won't be too cold. You can take it off when it's hot.

Wearing a quick-drying hat on your head is mainly to prevent the wind from blowing your headache after sweating. Of course, it's just me. Maybe you won't have a headache after blowing, so you don't have to wear it.

Wear a pair of tight pants below 0 degrees and a pair of light sweatpants outside. Don't wear too many pants, it's tedious to run.

You can wear knee pads if you think it is necessary, but it is not necessary.

Wear gloves, or your hands will be cold after running 10km because the temperature is too low.

Be sure to bring paper towels. Basically, most people have a runny nose when running in winter.

It should be noted that this is my dress code, and others can adjust it according to different people.

Preparation must be sufficient, and every joint should be fully warmed up, from top to bottom, even the neck. Once I was so cold that my neck cramped (like a stiff neck). . . .

It is best to drink some warm water before running, because a night's sleep will lose a lot of water.

Be sure to jog first, and then start running after running at least 1 km ~ 2 km, because the metabolism of the body is very slow in the morning, and it is easy for the internal organs to keep up, causing physical discomfort. How slow? It varies from person to person, for example, my level is 6 points per kilometer, and I run 8 ~ 9 points per kilometer when I warm up.

Bring some warm water to drink when necessary, but for me, the demand for water for running in winter is not as high as that in summer. There is basically no need to drink water within 10km.

Finally, go back to the house as soon as possible after running to avoid catching a cold.