In winter, many people run long distances. As we all know, long-distance running is a whole-body exercise, which consumes a lot of energy and has good exercise effect, while long-distance running in winter has more benefits.
Long-distance running can clean up the waste in the body.
In winter, the temperature is low. Long-distance running can stimulate the body's protective response, speed up blood circulation, accelerate the blood flow in the brain, and improve the central adjustment ability of brain temperature, thus supplying more nutrition to the brain and making the brain more awake. Persisting in long-distance running in winter can improve the memory function of the brain.
Long-distance running in winter can also enhance the functions of cardiovascular system and respiratory system, promote the healthy work of muscles, bone marrow, nerves and various organs, thus improving the body's disease resistance, and the most obvious effect is to prevent colds.
Long-distance running in winter can also clean up harmful substances in the excretion system. According to the determination,/kloc-running 3000m in 0/6 minutes or 5000m in 25 minutes can reduce blood cholesterol. This has a good preventive effect on hyperlipidemia, arteriosclerosis, coronary heart disease and cerebrovascular diseases.
In addition, long-distance running makes people full of optimism and feel comfortable, which helps to increase their appetite. Long-distance running can also strengthen digestion and promote nutrient absorption. Persisting in long-distance running in cold weather also helps to exercise willpower.
Don't wear too thick for long-distance running in winter.
Due to the low temperature in winter, we should pay attention to the following problems during long-distance running.
Be sure to make full preparations before long-distance running. Do some gymnastics to exercise your knees, ankles and shoulders, or jog for a while first, and then officially run after the whole body blood circulation improves and the upper limbs sweat slightly. Don't wear too much clothes, and don't wear cotton-padded jacket, so as not to sweat when running, which will cause colds and muscle joint pain after being stimulated by cold wind.
Pay attention to the weather for long-distance running in winter. It is foggy in winter. Remember not to exercise in foggy days, which contains harmful substances such as acid, alkali, salt, benzene and amine. After inhaling into the lungs, the alveoli lack oxygen supply, causing chest tightness, and in severe cases, bronchitis or some allergic diseases may occur.
You can't stop immediately after a long run in winter.
It is very important to master the correct breathing method in long-distance running. At the beginning of running, especially when running against the wind, you should breathe through your nose or mouth, because the nasal cavity can reduce the irritation of cold air to your throat; At the same time, mucus in the nasal cavity can filter and purify the air. When running faster, in order to take in more oxygen, you need to use nose-mouth mixed breathing. The tip of the tongue rolls up slightly against the upper jaw, so that air can be sucked from the nasal cavity and between the teeth at the same time. Don't pant with your mouth open, which may cause respiratory muscle fatigue, cough, tracheitis and abdominal pain. Breathe evenly and rhythmically, two breaths, two breaths, or three breaths, three breaths.
In addition, when running, you should use the forefoot to land, and it is best to wear rubber shoes with sponge soles to avoid heel pain. Some sports drinks containing vitamin C should be supplemented several times in a small amount during exercise.
After long-distance running in winter, don't stop immediately, but jog for a period of time, because at this time, the blood is concentrated in the lower limbs and suddenly stops, and the blood can't fully return to the heart, which will cause "gravity shock".
Also pay attention to keep warm in time, ensure sleep, and promote fatigue recovery through massage and hot water bath.
In short, knowing more about winter long-distance running can reduce the blindness of exercise and make the exercise effect of winter long-distance running better.