Smart Running Revolution: Personalized Plans for Fitness Enthusiasts [09e7]

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    The weather is getting colder, and with thermal pants and cotton trousers on, winter has truly arrived. Winter is dry and cold, with almost no major events (except for the Xiamen Marathon), making it an excellent time to train various physical functions and build up stamina. Many high-level amateur runners, like professional athletes, gradually adjust and enter a months-long winter training period after the Beijing and Shanghai marathons.
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    However, many places experience rain and snow in winter. Although snow is beautiful, the roads become muddy and difficult to navigate, making it hard for running enthusiasts to train as usual. Keeping warm and maintaining balance on slippery surfaces become key issues.
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    Today, Codoon has prepared some running tips for snowy conditions:
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    <strong>1. Extend your warm-up time</strong>
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    Fast-paced running requires more from your muscles, and in cold weather, our bodies warm up more slowly than usual. So, make sure your muscles are ready before you start training.
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    For those who run in the early morning, the best way is to take a hot shower before going out to preheat your muscles, or you can do some indoor exercises to warm up. As your body starts to sweat, you won't feel the biting cold as soon as you step outside, and you can save at least ten minutes of warm-up time.
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    <strong>2. Use equipment for traction</strong>
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    Using specialized traction devices for snowy conditions can effectively reduce the risk of slipping and improve stride efficiency. This change is hard to notice immediately, but when running on slippery surfaces, constantly adjusting your balance to avoid falling increases muscle strain, especially on the inner thighs, leading to noticeable muscle soreness. Adding traction provides greater stability, allowing you to run more relaxed and faster.
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    <strong>3. Run during the day, run nearby</strong>
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    Avoid running in the dark during snowy conditions. It's best to wait until the sun is out. This way, drivers can see pedestrians more easily, and you can see the road ahead more clearly.
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    Choose flat areas near your residence. This way, if anything unexpected happens, it's easier to handle.Select specific, safe routes to avoid unknown dangers when increasing speed.
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    <strong>4. Maintain a low speed</strong>
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    When running on snow, adjust your plan. Freshly fallen snow is the best because it's more even and provides better traction. Shorten your stride and lower your center of gravity. Once you're familiar with the terrain and can maintain balance, you can challenge higher speeds.
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    <strong>5. Breathe through your nose</strong>
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    In cold weather, breathing through your nose is crucial because cold air is very dry. Breathing through your mouth increases dryness and lowers air temperature. The lungs dislike dry air, and mouth breathing can cause asthma-like symptoms such as wheezing and coughing. Nose breathing filters impurities and warms the cold air, reducing lung vibration and these symptoms.
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    <strong>6. Learn to give up</strong>
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    If the conditions outside are too harsh, don't push yourself. Choose to train on an indoor treadmill. Indoor training in winter is also good; high-quality indoor training is much better than risking injury in a blizzard. If the weather is bad, warm up indoors and keep your body warm until the outdoor climate is suitable for exercise.
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    Finally, remember to keep warm. Although your core stays warm while running, the extremities may not get enough blood flow, leading to cold and numbness. Keeping your hands, feet, and head warm is crucial, and gloves are essential.
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    Additionally, consider windproof vests, magic scarves, and hats based on personal preference. If you don't like running in heavy clothing, wear more layers on your way to the site, store them while running, and change into dry clothes afterward.
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