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November 7th marks the beginning of winter, which means the weather officially enters the winter season.China is vast, and in winter, most regions will drop below freezing.Running becomes uncomfortable and inconvenient, enthusiasm starts to wane, and some even consider giving up...This is a reality that runners have to face.
Although the South is not as freezing as the North, the cold and damp climate makes it feel just as cold. So, for the many running enthusiasts,are there any appropriate ways to cope?
Today, I will organize some tips for runners on how to run in the cold winter.What challenges will they face?What should you pay attention to when running in winter?What issues should be noted when running in winter?I hope to bring some warmth to all the runners.
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As soon as winter arrives, various reasons for not running emerge.
Can't get out of bed in the morning
It's freezing outside and warm inside the bed. Even the slightly lazy know what to choose: keep sleeping, why run?
Easy to catch a cold
It's several degrees below zero outside, and the wind is strong. It feels like you can't warm up no matter how you run. Even if you do warm up, it won't last long. The fluctuation between hot and cold makes it easy to catch a cold, and catching a cold in winter is torturous and hard to recover from.
More prone to injury
The cold temperature makes the limbs very stiff and can easily cool down a warmed-up body, making muscle strains and cramps more likely during running.
Easy to slip and fall
Cold weather often causes the roads to frost or ice over, making it easy to slip while running, which can be dangerous and even life-threatening.
Severe air pollution
Winter is a high season for smog, which deteriorates air quality. Running outdoors can cause you to inhale particles and dust, leading to infections and diseases.
No one to run with
In winter, there are noticeably fewer people running in the park. Most of your running buddies might choose to hibernate, so you gradually stop running too.
These are all excuses. The only reason for not running in winter is a lack of willpower!If you are willing to be scared off by winter or let yourself gain weight, then you can choose not to run this winter.
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Why persist in running in such cold weather?
It can make you stand out
Winter is an excellent time to improve the cardiovascular function, muscle strength, and overall fitness of marathon runners.The air is relatively thin in winter, so every breath requires your cardiovascular system to work harder to deliver the limited oxygen throughout your body. Many athletes train at high altitudes for this reason. When spring arrives, while others are still panting in the abundant oxygen, you can run effortlessly.
It can enhance your stress resistance
I once read a saying: 'If you haven't run in the cold winter, how can you overcome the lows in life?' Facing challenges head-on, the more difficult it is, the more you should go out and run. You will find it hard to be defeated by difficulties. Haruki Murakami once said, 'I don't want to run today, so I go running. This is the mindset of a long-distance runner.' Winter is too cold, so I go running, isn't it?
It can train your willpower
In the cold winter, it's easy to find excuses not to run. Without strong willpower, how can you get up early to run? How can you run outdoors in the cold wind? There is only one kind of failure, and that is giving up halfway. If you don't persist in running in winter, all your previous efforts will be wasted. If you want to achieve something you've never had, you must do something you've never done.
It gives you a sense of satisfaction
Maybe you persist in running in winter for no particular reason. Every avid runner often can't specify the exact benefits of running, but as long as you run quietly, you feel satisfied. When we run, our thoughts are in a state of neither complete distraction nor complete concentration, close to meditation. At this time, you will feel unprecedented freedom. After completing a run, the sense of achievement will make you feel very happy and satisfied.
Dare to step out of your comfort zone
The fewer people running, the colder the environment, the more it reveals a person's character. Deciding to run when the weather is warm and flowers are blooming is nothing special because that's what most people choose. Running outdoors for an hour in the freezing cold shows that you dare to step out of your comfort zone and challenge yourself. Persisting in running in winter requires courage, insight, and a unique perspective. Running in winter is not just about losing a few pounds; running in the cold wind can make your soul feel like spring.
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As the weather gets colder, pay attention to these things when running
Keep warm
Whether you run or not, we all do the same thing in winter: keep warm to maintain body temperature balance. So, keeping warm becomes even more important when running. You can wear gloves, hats, ear muffs, etc., to resist the cold depending on the temperature. Don't take off your clothes casually because you sweat and feel hot while running; the fluctuation between hot and cold can easily cause a cold.
Wear non-slip running shoes
When running outdoors in winter, it's best to wear a pair of non-slip running shoes to better control your body while running.
Avoid wearing cotton close-fitting clothes
For winter running, close-fitting clothes must be warm, sweat-wicking, and quick-drying because sweat staying on clothes for a long time will cool your body and cause a cold. Cotton clothes cannot achieve this.
Take care of your face
When running in winter, the face is the most exposed part of the body, and long exposure to the biting cold wind can cause facial skin to crack. So, don't forget to apply moisturizing cream before running. You can also try wearing a mask while running.
Reduce running intensity
Running in winter doesn't make you sweat easily, often giving the impression that running is effortless. Actually, you should control the intensity more. Running too much can cause chronic injuries like plantar fasciitis and Achilles tendonitis.
Avoid taking deep breaths
When running in winter, avoid taking deep breaths because the air entering your body is cold. A large amount of cold air can greatly irritate your respiratory tract and lungs.
Pay attention to warm-up and stretching
The body is stiffer in winter, so pay special attention to warm-up before running to loosen stiff joints and get into a suitable exercise state to reduce injuries. After running, be sure to stretch and relax your body to effectively relieve fatigue and soreness.
Try to run during the day
Winter nights are especially cold, so try to schedule your runs during the day, preferably around noon or in the afternoon when the air quality is relatively the best.
Do strength training
When encountering particularly cold and bad weather, you can choose indoor strength training instead. It not only relieves the fatigue brought by running but also helps improve performance.
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Conclusion
Many friends choose to persist in training during winter because spring is the golden season for marathons, with many races waiting. Just like the saying 'No effort in March, regret in June,' those who work hard in winter will surely reap rich rewards in spring races.
I hope all Codoon friends remember the above-mentioned precautions while training in winter. This way, you can run healthily and happily.