Cold wind, snow, freezing temperature, it is too cold, a run out of the body has become frozen, so want to run in the cold winter both happy and healthy, we must be alert to some seemingly unrelated physical discomfort, so as not to cause serious injuries

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Many runners will choose to strengthen their running training in winter, because winter is the most easy season for long-term performance

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However, the low temperature, stiff body and heavy equipment in winter also greatly increase the risk of injury

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When the body appears these dangerous signals, you must be careful! #1

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All over the body is weak, once a person had fracture after running, but he didn’t sprain or wrestle in the process of sports, so how did he have fracture phenomenon? This kind of injury is called fatigue fracture, also known as stress fracture

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It is caused by overload and long-time running, incorrect running posture, too hard ground or low shock absorption performance of running shoes

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After repeated exercise or overtraining, because the bone can not bear the pressure, and there is no proper rest time, resulting in a small structural cracks

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For ordinary runners, usually, they should pay attention to the control of the intensity of running every day

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They should not run recklessly in order to complete their daily tasks

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They must pay attention to the feedback of physical fatigue

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If they feel very tired or in a bad state one day before running, they need to stop, because only they can perceive their own body

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When they are tired The risk of running is very high

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Moreover, in this case, due to the poor mental and physical condition, especially in winter, it is easy to cause movement deformation and injury

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So we must pay attention

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#2

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When you feel body pain or minor injuries, such as knee pain, sole pain and leg muscle pain, you should try a series of recovery methods, such as rest, ice compress, massage and static stretching, instead of hard support, which will only become more and more serious

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Try to avoid the use of painkillers and antibiotics, Don’t train with injuries

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Iliotibial band syndrome, anterior tibial pain, heel tendinitis, plantar fasciitis and other common running injuries are accumulated by not caring about them

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Therefore, we must pay attention to the physical condition when we run at ordinary times

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We can record our daily feelings in the daily log to analyze our own situation and complete the recovery

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Now, more and more people are running marathons

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To prepare for the marathon, we should do it according to our ability and step by step

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If there are ankle sprains, plantar, Achilles tendon or knee pain, we should treat them in time

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3

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Sudden drop in body temperature we are talking about here is not the cold symptoms caused by sweating or catching cold after running, but the drop in body temperature during running

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Due to the fall of temperature in autumn and winter, the symptoms of vasoconstriction and rising blood pressure will occur in the early stage of outdoor running

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In addition, in order to keep light, runners in autumn and winter often lack warmth

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Once there is a sudden drop in body temperature, no matter when you run or where you run, you must stop and take measures to keep warm by adding food, hot water and clothing

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4

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If you feel your heart beating fast and slow during running in autumn and winter, you should pay attention to the fact that severe arrhythmia during strenuous exercise is the initial signal of sudden death

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In the process of running, you need to do this: don’t stop running immediately, pay attention to adjust breathing, slow down running to jogging or fast walking, and change to walking when the heart rate is slightly stable; if you feel uncomfortable, first ask other runners around for help, explain your heart condition, and send them to the doctor if necessary

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#5

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“Extreme” when chest tightness, muscle weakness, if you run in autumn and winter in the process of serious chest tightness, asthma and other phenomena, this is also a dangerous precursor

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Due to the large temperature difference between indoor and outdoor in autumn and winter, respiratory tract obstruction occasionally occurs in outdoor road running, resulting in chest tightness and asthma during running

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Once this happens, runners need to slow down their running speed, adjust their breathing in time, and supplement drinking water and energy drinks

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If symptoms cannot be relieved, help should be sought immediately

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#6

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Running cramps in the process of running cramps must immediately stop running to do processing, especially in winter, in the case of cramps, if you continue to run, a high probability will cause serious muscle and bone damage

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We should also pay attention to the psychological aspect, especially when the team is running together or the audience is very enthusiastic during the competition

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If you have physical discomfort, you must respond immediately

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Never try to be brave and ignore the physical feedback

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#7

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Poor breathing is a very important part of running

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If you have throat discomfort and dyspnea in winter, you should stop running in time

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Cold air can easily lead to respiratory problems

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If you are in a city with serious air pollution, you need to pay more attention to this

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When the weather turns cold, people will be resistant to running

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In addition, it’s easy to run out of health regardless of their own body feedback signals

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Your body is your own

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Running is just a way to keep yourself healthy

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Don’t compete with yourself by running

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Always listen to your body’s reaction

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