4 things you must know about winter running

Winter has arrived, and many running enthusiasts start to 'hibernate' and are reluctant to run. Especially in the northern regions, stepping outside can be a chilling experience, let alone running outdoors for a long time. Many runners also have various concerns and questions about winter running. To encourage everyone to step out and run even in winter, I will now share some knowledge about winter running.

(Runners in Hainan Island, who wear shorts all year round, please feel free to ignore this article...)

Should we avoid exercising in winter?

In ancient times, people advocated winter health preservation, believing in 'winter storage.' To understand 'winter storage,' we must consider the differences in eras. In ancient times, many people lacked sufficient food and clothing, and going out in the icy weather was almost a life-threatening adventure. Even so, they often had to go out to chop wood and hunt for food, which were heavy physical tasks. Therefore, even if modern people run for an hour every day, their exercise volume is likely much less than that of ancient people. Winter is the end of the year, and when overwhelmed by work, meetings, and gatherings, if you can go out for a run every day, the warmth, comfort, and happiness you feel are indescribable—only those who run will know.

What is the best time to run in winter?

Whether it's morning, noon, or evening, the best time is whenever you can consistently stick to it. Running in the morning can help eliminate the habit of sleeping in and earn you more time; running at noon can prevent afternoon drowsiness and is even more effective than a nap; running at night, followed by a shower and sleep, can make you sleep particularly well. Whatever the activity, if you can't stick to it, it amounts to nothing.

What should you wear for winter running?

First, protect your head and ears from the cold wind; a hat is essential. Gloves are also necessary because hands are the most susceptible to getting cold, and gloves can also be used to wipe sweat. In very low temperatures, it is recommended to wear long sleeves and pants, and you can also consider wearing knee and elbow warmers as needed. As for compression clothing, it depends on personal income.

What should you eat for winter running?

Daily meals should follow the 'Dietary Guidelines for Chinese Residents' compiled by the Chinese Nutrition Society. Additionally, since winter running consumes more energy, you should intake more protein to aid muscle repair and growth. Sweating during exercise can lead to the loss of water-soluble vitamins and minerals, so you should eat more dark green leafy vegetables, soy products, milk, and dairy products to supplement various B vitamins and minerals like calcium and magnesium. You should also hydrate and replenish sugars during running, ideally every 20 to 30 minutes.

What precautions should be taken for winter running?

Runners with very poor physical fitness should avoid intense running in winter. Health comes first, and improving physical fitness is not an overnight task; intensity should be gradually increased. For runners with heart, chest, lung, or other conditions, please follow medical advice. The most important things to watch out for in winter running are preventing colds and frostbite. Besides dressing as recommended above, you can also apply petroleum jelly to exposed areas. After running, put on a windproof jacket immediately.

Finally, I hope all runners can make the most of the winter and run hard. When spring arrives, you can confidently show off a healthy and energetic body, dazzling your friends around you!

(Adapted from NetEase Running, author Running Mood, please notify for deletion if infringing)