If the heartbeat is fast and slow, or the chest is stuffy and short of breath, you should slow down slowly and slow down with jogging or fast walking to alleviate heart discomfort.

03 cold rest for 1-2 weeks “white-collar workers with weak body foundation will have low resistance after running.

02 warm up is enough to take off your coat.

Because of the lack of warmth, there is a sudden drop in body temperature during the game.

If symptoms cannot be relieved, seek help immediately.

Avoid strenuous exercise when they have a cold, fever or upper respiratory tract infection.” This is the consensus of runners.

We might as well learn from the famous “neck rule” in American sports medicine: if the cold symptoms appear above the neck, such as stuffy nose, itchy throat and headache, we can carry out an appropriate amount of jogging, fast walking or strength training.

Winter running coincides with the physiological period.

The source of the article is “RUN run run” WeChat public official account.

Put on your clothes immediately after running and supplement ginger soup or brown sugar ginger water.

Arrhythmia is the main cause of sudden death, and even the initial signal.

Warm up until you sweat a little before you take off your coat.

The safest choice is to withdraw from the game.

You must pay attention to the danger signals in winter running.

When the body feels chest tightness, accelerated breathing and muscle weakness, it should slow down and supplement drinking water and energy drinks.

04 “dazzle” during sprint SONGFENG, a well-known runner in Guangzhou, once introduced the experience of “dazzle” twice during sprint.

He had to slow down immediately and walk to the end.

Once there is fever, chest tightness and limb weakness, we should stop exercising.

In the 10K race, SONGFENG wanted to accelerate in the last 3km.

In long-distance running events above half marathon, ordinary runners will appear “poles” at least 2-5 times.

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Suddenly, he had the symptoms of blurred vision, light spot in front of him and violent heartbeat.

Cold wind is easy to induce headache.

SONGFENG’s suggestion is: jog before the game, fully stretch the ankle and knee joints, and then run 2-3 groups of 20-50 meters with 90% strength to warm up the heart and lungs.

Warm up in winter is more important.

Stop running.

It is not impossible for marathon runners to die suddenly in winter.

Winter running danger signal 01 heartbeat is fast and slow, which is a signal of arrhythmia.

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The survey found that more than 70% of runners have the bad habits of “irregular work and rest” and “endurance and discomfort sprint”.

Be sure to ensure the warmth of the small abdomen below the navel.

Medical experts remind runners that long-term exercise does not mean there is no risk in running events.

It is best to wear a running scarf or hat for running.

According to a cardiovascular physician in a hospital in Guangzhou, staying up late, smoking, drinking, high work pressure and even vigorous exercise can cause arrhythmias, which should be paid special attention to by mental workers.

camel pack running

If the headache is accompanied by chills and soreness all over the body, it may be a precursor of fever.

Research shows that the incidence rate of arrhythmia is 2.5-3 times of that of ordinary people.

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Winter safe running must remember 01 windbreaker with running long sleeved quick drying clothes can not be less “long clothes, trousers, bottomed long sleeved running quick drying underwear can not be less, windbreaker with running.” The leader of a running group in Guangzhou reminded that female runners should also pay special attention to the warmth of their heads.

The sudden drop of body temperature, cold weather, vasoconstriction, rising blood pressure and pre race excitement are a big challenge for runners.

In many cases of sudden death in marathon in China, most athletes fell to the ground during sprint, which is often due to the potential disease caused by the inability of the heart to bear the exercise load.

Running is risky.

Famous runners share: during the competition, we should listen to the body’s response and run rationally.

Many runners also reflect on their bad running habits: irregular work and rest, blindly lengthening the training mileage, gritting their teeth to survive the “pole”, struggling with discomfort sprint, lack of stretching before and after the race, etc.

You must not bite your teeth and stick to it.