In cold winters, the body's flexibility and muscle stretch are reduced. In winter, running outdoors is prone to injury. From the cold to the fever, the body is injured.

Is it too low to run?

Is it cold in winter and do you need suitable temperature for outdoor running? Is it too low to run outdoors? Foreign media have pointed out that outdoor exercise is not recommended when the temperature is below 9 degrees Celsius below zero, because the low temperature will not only reduce the quality of the exercise, but also cause injuries. However, Guo Jianjun pointed out that whether or not outdoor exercise in winter will vary depending on the individual's temperature and cannot be generalized, because even physically healthy adults have different physical qualities. He believes that “the human body can be changed”.
"The human body can gradually give some self-stimulation to enhance the body's adaptability. For example, you can wash your face with cold water first. After the body adapts, you can instead use cold water to bathe. By continuously improving the difficulty, the body can be better adapted to the cold environment. "Guo Jianjun believes that there is no such minimum temperature limit as saying," At least, in the domestic and foreign data I came across, there is no mention that when the temperature is below a certain level, people shouldn't run outdoors because people's Different cold resistance."

Thick clothing how to choose?

In cold weather, is the more you wear or the less you wear, the better it is to exercise? A dress code according to the temperature is circulated on the Internet - around 1 degree below zero, wear 2 tops, 1 trousers, long-sleeved underwear and vest to keep the core warm; wear about 2 coats from about minus 6.7 degrees to minus 12.2 degrees. , 2 trousers, jacket on long-sleeved underwear jacket, windproof trousers with tight pants coat; wear about 3 coats and 2 pants when about 12.2 degrees Celsius to minus 17.8 degrees Celsius, wear from about minus 17.8 degrees to minus 23.3 degrees, wear 3 tops, 2 pants, gloves, masks...
In this regard, Guo Jianjun’s proposal is: “People’s ability to withstand cold is different, so the choices for clothing are different. Cold-resistant people can wear a little less, cold people can wear more, and there are no hard indicators. It is based on comfort and physical activity."

How long is the exercise time appropriate?

"Most runners are not professional athletes. The purpose of these people's running is to exercise. So, as long as you feel that you have a certain intensity, what is a certain intensity? It feels that the heart rate is faster and the breathing is short, which means that the exercise has reached A certain intensity." Guo Jianjun further explained, "How long is it appropriate for exercise? Above moderate intensity: faster breathing, faster heartbeat, to reach the level of speech can not be smooth. This exercise intensity of the sport, I hope to continue for 10 minutes. Of course, according to their physical fitness The situation can be gradually extended exercise time, cumulatively up to 10 minutes can be."

How to prevent skin frostbite?

In winter, the temperature is low, dry and windy. The loss of skin surface moisture is more. How to prevent dry skin and frostbite when running outdoors is also a problem to be understood before running.
In the winter, when running outdoors, the peripheral parts of the nose, hands, feet, and ears are most likely to be frosted. Because these parts are far from the heart, the blood flow is relatively slow and often exposed to the outside. When frozen, the subcutaneous blood vessels contract and block blood flow. Intradermal tissue was injured, light red and swollen, and severe ulceration. Especially in the early winter, there are often more people who suffer from frostbite. This is mainly because people are not quite comfortable with the coldness of the cold, and the cold protection measures are not good enough.
Guo Jianjun believes that for these common frostbite, the most active defense measures are efforts to enhance the skin's antifreeze capability. For example, insist on washing your face with cold water, rub after washing and make blood flow smoothly.

How to choose breathing method?

Running outside in winter, will inevitably be close contact with the cold air, the latter has bad stimulation to the lungs and bronchus, can induce, aggravate bronchial inflammation and lung disease. So how to avoid it?
Guo Jianjun said that during the autumn and winter seasons, it is necessary to develop the habit of breathing with the nose when it is running, because the nose hair can filter out the air and reduce the invasion of the trachea and lungs caused by dust and germs. Moreover, cold winter temperatures are low, cold air can be warmed up after entering the nostrils, and when it enters the lungs, it can reduce irritation. When you breathe in your mouth, you can make large amounts of cold air directly into the lungs and produce a strong stimulus.
Guo Jianjun also pointed out that when the activity is intense, the patient will breathe faster. At this time, it is not enough to breathe through the nose alone. You can use the nose to breathe in combination with mouth breathing. The specific approach is to gently brush your teeth and put your tongue against the upper jaw to allow cold air to be drilled from the teeth. Into the body, the temperature will increase, will not produce too much stimulation of the lungs. When you exhale, use your nose and mouth to exhale slowly.

How to correct moisture?

Runners lose moisture during exercise, even in cold winters. How to correct moisture during running? Is it better to choose sports drinks?
During exercise, part of the body's water will be excreted through sweat, resulting in the loss of water and electrolytes in the sweat. Therefore, there are views that during running and after running, it is necessary to drink sports drinks to supplement the nutrients lost in sweat. Guo Jianjun gave different opinions. “The vast majority of runners do not need to add sports drinks during and after running.”
"Sports drinks must have sugar and salt, and when they need to be supplemented, they must satisfy the following points at the same time before they need to add sports drinks." Guo Jianjun said, "First, the exercise time lasts at least one hour, and the exercise intensity must reach Moderate intensity, what is medium strength? It is the acceleration of the breath and the rapid heartbeat. Two conditions are indispensable. Most runners cannot reach these two points, so there is no need to add sports drinks." He explained further, "Sports Beverages are prepared for professional athletes at first. After running for a period of time, the marathon runners will become fatigued and their speed will decrease. Therefore, they need to add sports drinks to improve the competition results. And we ordinary people run for exercise and burn fat. The exercise intensity is not so great, if you add sports drinks containing sugar, it's not white exercise. Therefore, ordinary runners can drink mineral water or white water in small quantities during exercise and after exercise."

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