In the second half of the journey, it starts to lose speed, which is the manifestation of insufficient endurance.

It is also the easiest opportunity for spiritual will quality to get exercise.

One hot and one cold is easy to cause a cold.

I wish every one of you who still insist on training in the cold winter and December can go smoothly in the competition in the coming year- End-。.

Avoid cold weather after sweating.

The main problem is not enough endurance.

Running in winter pays attention to four words: “freeze with action”.

In addition, for people with respiratory diseases such as rhinitis, it will also have unexpected effects.

You can’t be impatient before running to avoid injury.

/ those who get winter training get Pb / for professional runners, winter training is the golden period of a year’s training, and those who get winter training get Pb.

Runners can safely focus on the race after March and April and improve their performance steadily.

In addition, gloves, hats and earmuffs can be added according to different weather to resist severe cold and wind and snow.

In addition, if you run at night in winter, you’d better choose a calm endurance run, which is more conducive to the smooth passage of our physical function.

It’s cold, numb and stiff.

In this way, after a large number of aerobic miles in winter, interspersed with mixed oxygen training and a small amount of anaerobic training, we can make a qualitative leap in spring.

After running, find a warm room to stretch if possible.

compression sleeve shin splints

Pay attention to the continuity of training.

When spring comes, the whole body will be more robust.

The overall idea of winter training is to focus on aerobic training to lay a solid aerobic foundation for the body.

Now the winter solstice has passed, and the winter training has entered the stage of “winter practice 39”.

The first stage is to strengthen aerobic endurance and assist physical fitness training; The second stage is to strengthen aerobic endurance and appropriately increase mixed oxygen training; The third stage is to strengthen aerobic endurance and increase strong special ability and anaerobic.

For ordinary runners, when the temperature is above zero, generally speaking, they can wear two layers inside and outside; Runners whose temperature is below zero must prepare anti freezing equipment, mainly long sleeved quick drying clothes, windproof and warm coats and trousers.

Specifically, winter training will help you significantly benefit from the following aspects: / better exercise force / lower air pressure and thinner oxygen in winter, so winter training is equivalent to altitude training, which is of great significance to the improvement of cardiopulmonary function.

Dear runners, have you started winter training? Are you still running this winter? As the saying goes, “those who get winter training get the world”, which has become a creed of many professional runners.

There is no need to practice instead of races, and there is no need to be tired of medals.

01 stretching: it’s very important before / after running.

In cold winter, the importance of sports keeping warm is self-evident.

We must train scientifically and prepare for the competition reasonably.

Strength, speed and endurance will be rapidly improved this winter.

At the same time, increase physical fitness training, mixed oxygen training and anaerobic training according to the state.

Don’t get hurt because of the fierce winter training.

The functions of various parts of the body coordinate to produce stress response and enhance the sensitivity of reaction nerves, so as to automatically respond when the body encounters cold and resist the invasion of diseases.

For the average middle-aged mass runners, the aerobic heart rate is 140 ~ 155 beats / min, the mixed oxygen heart rate is 155 ~ 170 beats / min, and the anaerobic interval heart rate is 175 ~ 185 beats / min.

02 training: three-stage training method.

/ stronger immunity / trained in cold weather, people will have the ability to adapt to such an environment.

Winter training should not only prevent frostbite and cold, but also pay attention to soft tissue injury, even the occurrence of acute gastroenteritis.

Today, let’s take a look at the benefits of winter training and how to continue to run in this cold winter ~ why “winter training”? “Winter training” refers to training in winter.

It’s easy to get injured during winter training, so you must be fully prepared.

At the same time, the energy reserve of muscles will also be enhanced.

/ longer endurance / winter is also a great season to store endurance.

In the coldest time of the year, it needs good planning and equipment to prepare for the “winter training March 9”.

Friends who often participate in marathons know that if you want to successfully complete a marathon, everyone’s speed is basically enough.

The traditional winter training time span is from November to march of the next year.

Running usually takes a long time, so whether it has the ability to sweat continuously is also an important consideration.

Winter training is an excellent period for runners to improve their aerobic foundation and cardiopulmonary function.

Therefore, it is particularly important to warm up and stretch at this time.

How to “practice three nine in winter”? As the saying goes, “if a worker wants to do well, he must first sharpen his tools.”.

03 dress: keeping warm and perspiring is the basic.

In fact, you can get very good results by running about 200 per month 3 ~ 4 times a week.

Nationwide, there are relatively few marathons from December to February of the next year.

The same is true for ordinary runners.