When running, it’s best to breathe with the nose
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It’s easy to cause sports injury and fatigue when running
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No.2 to prepare and organize activities, it is necessary to strengthen the warm-up before running to make muscles and joints soft and flexible, which is particularly important in cold weather
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If you don’t warm up enough or run without warming up, it’s like pouring hot water into a cold glass
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You can try a two-step or three-step inhale to help your body maintain a good rhythm, which is less prone to fatigue and better exercise effect
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Patients with chronic diseases, especially patients with cardiovascular and cerebrovascular diseases, should take appropriate exercise intensity and time under the guidance of doctors, and should not run on their own
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Therefore, stretching after exercise is more essential
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Therefore, it is very important to replenish water in time during running and after running
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The air is cold and dry
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But at the same time, if you want to “run” out of health in a cold day, you need to pay attention to the following points
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No.1 the sun came out and started running again, though it was already in spring, but the sunrise was still late, and the exercise time should be adjusted accordingly, so as not to get too cold in the morning, thus inducing cardiovascular and cerebrovascular diseases
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In addition, it is easier to cause lactic acid accumulation when exercising with the same intensity in cold days
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Don’t go out for running in bad weather such as rain, snow and haze to avoid slipping, cardiovascular and respiratory diseases
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A study by the American Sports Medical Association shows that in cold days, the body can’t normally sense the signal of water shortage
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At low temperature, the contraction speed and strength of human muscles will decrease
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You’d better wait for the sun to rise before you run
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Finally, it should be reminded that the turn of winter and spring is the high incidence season of cardiovascular and cerebrovascular diseases
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No.3 to master the correct breathing method, it is easy to cause throat discomfort after running in cold days, and even cause respiratory inflammation, chest pain or cough
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Although the human body can’t feel sweating, in fact, sweating loses as much water as breathing in summer
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-End – scan the QR code, pay attention to us, don’t get lost.
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When the nasal inhalation can’t meet the oxygen supply, you can slightly open your mouth and use your tongue to support the upper jaw to breathe, so as to avoid directly inhaling a large amount of cold air and stimulating the respiratory tract
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Running in cold weather can not only improve cardiopulmonary function, strengthen physique, but also inspire spirit and exercise will
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Before running, take 5 minutes to do the lunge, leg pressing, forward bending, shoulder joint encircling, etc., move the limbs, waist, abdomen, knee joint and ankle joint, then run slowly for 10 minutes, and then improve the speed after the body enters the state
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