With the arrival of spring, the grass grows, the orioles fly, the flowers bloom, and the willows turn green. In the gentle spring breeze, many people can't resist the urge to go outdoors for a walk, run, or exercise, trying to feel the essence of spring.Spring is also the best season for exercise. As the temperature rises, our bodies enter a good state for physical activity.
For spring running, it's best to choose areas with good air quality such as parks, riversides, seaside, suburbs, or mountains, or use a treadmill at home.So, what should we pay attention to when running in the spring?
Choose the right time to exercise
The best time to run in spring is 2 to 3 hours after a meal. In the afternoon, oxygen is more abundant, and the muscles are more activated, so the best time to run in spring is around 4-5 PM. However, if you are in good physical condition and have a habit of morning runs, you can continue. It is recommended to rest a bit after waking up, do some simple chores or warm-up exercises, and then go for a run. When running on an empty stomach in the early morning, it's best to drink a sports drink or eat a banana about 30 minutes beforehand to aid digestion and replenish energy.
Keep warm
Spring temperatures can vary greatly, so it's important to adjust your clothing accordingly while exercising. If you get too hot or too cold, you can easily catch a cold. For running, you can wear a short-sleeved shirt underneath and a thin long-sleeved shirt on top, with lightweight long pants or compression pants. When you start to feel slightly warm and sweaty, you can remove the extra clothing and tie it around your waist. After exercising, be sure to wipe off sweat and change into clean clothes to avoid catching a cold.
Don't skip the warm-up
Warming up before running in spring is essential. In lower temperatures, muscles and ligaments can reflexively cause blood vessels to contract, increase viscosity, reduce joint mobility, decrease ligament flexibility, and lower the nervous system's ability to control muscles without preparation. Skipping a proper warm-up can lead to joint and ligament strains or muscle injuries.
Control your running volume
Avoid immediately increasing your exercise volume in spring. After a relatively stiff winter, the body needs to gradually increase exercise to wake up. Sudden increases in exercise can lead to injuries in areas like the Achilles tendon and ankles.For those who haven't exercised for a long time, it's recommended to start with a lower goal, ideally jogging for about 30 minutes.If you want to run longer, gradually extend the time to around 40 minutes. As long as your physical condition and stamina can handle it, there's no problem with how long you run.
In terms of frequency, running three times a week is generally good. If you're busy with work and can only run once a week, that's also fine. If you want to run every day, it's best to limit it to five times a week. Exceeding this can unknowingly accumulate fatigue in the bones and joints and build up psychological pressure, eventually leading to health issues.
Timely hydration is important
Spring temperatures are relatively dry, making people prone to dry mouth. Sweating during running can cause significant water loss. If you don't hydrate in time, it can worsen dehydration. For runs up to 5 kilometers, you don't need to carry water. However, for runs of 10 kilometers or more, carry water to stay hydrated. Don't wait until you're thirsty to drink, as it may be too late by then.After exercising, drink plenty of water, eat apples, and fresh vegetables to maintain normal secretion of the upper respiratory tract mucosa, preventing sore throats.
Don't forget to stretch after running
After running, it's important to do stretching exercises. People who don't run often may experience varying degrees of soreness the next day. Post-run stretching can effectively prevent soreness. For those who exercise regularly, stretching can reduce the risk of injury and extend their exercise lifespan. After stretching, you can also do some strength exercises to further improve your fitness.
Avoid pollen if you're allergic
Spring running can be very uncomfortable for those with pollen allergies. Symptoms like itchy eyes, tearing, nasal congestion, or sneezing can make running unpleasant. If you have spring allergies,choose running routes with fewer trees and grass. If you experience itchy skin, body heat, coughing, or shortness of breath on a particular route, leave immediately.
Pollen counts usually peak between 5 PM and 10 PM. Running outdoors during this time can trigger allergies. Although night running is popular, those with pollen allergies should choose a different time. Additionally, pollen is less likely to spread right after it rains.
When running, it's best to wear a hat, long-sleeved running clothes, a mask, and glasses. To be safe, consider carrying anti-allergy medication.After running, the first thing you should do when you get home is shower and change clothes to remove pollen from your body and clothes. Also, clean your nasal passages with a nasal spray or saline solution.
Don't forget UV protection
Women often overlook the year-round presence of UV rays and may lack appropriate measures. When heat radiation or sunlight directly hits the skin, the basal cells are activated to secrete melanin. The more melanin produced, the darker the skin tone, and vice versa. Women's skin is generally thinner and more delicate than men's, making it more susceptible to absorbing melanin and darkening. Since running makes you sweat and more prone to sunburn, hats, neck gaiters, and sunscreen are effective ways to combat UV rays.