More important than “keep running”: run safely! Writing / corduroy editor / corduroy production / author of macondor running Research Office Haruki Murakami has a few words that are regarded as the Bible by runners: “it’s the way of thinking of long-distance runners to run because they don’t want to run today”; “even if they refuse to do such a little thing (go out for an hour), they will be punished by heaven”; “thinking about the hot in summer, thinking about the cold in winter.”
. 
In the days of silent struggle, it’s longer and harder than usual, and it’s more difficult to run on a lap
. 
“
. 
These are the self-discipline of runners
. 
Others don’t run, but I’m still running
. 
Do you think I can move myself? In other seasons, of course, I support the spirit of self-discipline
. 
But in the hot summer and cold winter, it’s more important to take your brain with you than self-discipline
. 
Recently, almost all of the country has experienced cooling
. 
However, many runners still insist on running in low temperature environment, but there are also some tragedies
. 
Recently, the temperature at night in Harbin, the ice city, has reached minus 30 ℃
. 
The local fifth hospital has treated many patients with frostbite caused by improper protection during sports
. 
Mr
.
Sun, a senior runner, suffered from frostbite when he ran on the night of January 2
.
The doctor diagnosed that the area of degree II frostbite on his face was 2%
.
(photo source: daily life) previously, in November 2020, a man suddenly fell to the ground while running at night in Quanzhou City, Fujian Province
.
A passing nurse immediately came forward to rescue him, but failed to save his life
.
Mr
.
Li, a marathon enthusiast, said the man was only running in shorts and T-shirt as the weather turned cooler
.
Wide angle winter running, of course, still need to run, but more important than “keep running”: safe running
.
If you are desperate to run just for the sake of running, only you will be injured in the end
.
Winter running, must not just rely on a cavity of blood, running not only needs emotional enthusiasm, more importantly, it needs rational thinking
.
Cold weather, running in such weather, you need to have a good understanding of your body
.
We must not insist just for the sake of persistence
.
What moves us is ourselves and what hurts us is ourselves
.
The Journal of the American Medical Association once pointed out that cold winter, strong wind and shortened sunshine duration will increase the risk of myocardial infarction, among which the effect of temperature is the most obvious
.
When the temperature is below 0 ℃, the incidence of myocardial infarction is higher; when the temperature is above 3 ℃ ~ 4 ℃, the incidence of myocardial infarction begins to decline
.
A British study also found that the incidence rate of heart disease increased by 2% when the temperature dropped by 1 degrees Celsius
.
After winter, the temperature changes greatly, whether it is temperature difference, wind speed, and atmospheric pressure, will often be in a big fluctuation state, and people in such weather, it is easy to appear in the body environment imbalance
.
And in cold weather, it is also a kind of stimulation for human blood vessels
.
When the peripheral blood vessels are in a state of contraction, it is most likely to lead to the increase of arterial blood pressure and myocardial oxygen consumption, which will increase the burden on the heart
.
When we go out for a run, suddenly from the heating room to the outside, the blood vessels are stimulated by cold air, which is easy to contract suddenly, causing the interruption of blood supply or vascular obstruction, causing myocardial infarction or stroke
.
This is not to say that running leads to myocardial infarction, but some people have no apparent problems, but some potential cardiovascular and heart problems, such as underground bombs, which can be detonated by giving them a fuse, which may be staying up late, drinking too much, emotional excitement, low temperature, intense exercise, etc
.
Three fuse of young people’s sudden death! (video source: CCTV News) therefore, running in winter is very dangerous if you don’t pay attention to ways and methods and don’t consider your own physical condition
.
In addition, in winter, our muscles are sticky
.
If we don’t do a good job in warming up before running and stretching after running, it is also easy to cause injuries
.
It doesn’t matter if you run less or slower in winter
.
Many runners are used to running every day or taking two days off
.
Even if they run less once, they feel very uncomfortable
.
In fact, it doesn’t have to be
.
We used to run in order to form a good habit and a healthy body
.
No brain, blindly run, which runs counter to our original intention
.
According to the latest guidelines on physical activity and sedentary behavior published by the World Health Organization, it is recommended that adults should take at least 150-300 minutes of moderate intensity aerobic exercise or 75-150 minutes of higher intensity aerobic exercise every week to obtain huge health benefits
.
Running usually belongs to the category of high-intensity activities, that is to say, a total of 150 minutes of running per week is good enough for health
.
So you see, running a few less times has no effect on our health
.
As for running slower, it doesn’t matter
.
First runners care about the pace
.
As long as they run, they are better than those who don’t
.
Don’t fall into a vicious circle that only cares about speed
.
We run for happiness
.
If we only care about the pace, it will only make us feel stressed and even tired of running
.
For most runners, jogging is the best choice, and paying more attention to heart rate is the key
.
Heart rate is an important indicator of whether we can run safely, especially in winter
.
The heart rate of jogging is best kept at 65% ~ 78% of the maximum heart rate
.
When the heart rate is high, you should slow down in time and learn to adjust in time, so as not to let the body have problems
.
Running is good, but don’t be greedy
.
Like is presumptuous, and love is restraint! What we pursue is to run healthily for a long time, not to be brave for a while
.
Huang Lei ran 1124.96 kilometers last year with an average pace of 6 minutes 23 seconds
.
This speed is a little disdainful to many runners, but it doesn’t prevent Huang Lei from completing his transformation
.
In the first two years, Huang Lei was make complaints about “fat uncle” because he was middle-aged and fat
.
After jogging for a year, he has succeeded in getting rid of the greasiness
.
Jogging has many advantages: 1
.
It can efficiently use fat as a source of energy
.
2
.
Increasing the oxygen uptake is helpful to maintain the target speed for a longer time
.
3
.
Change skeletal muscle cells, increase the number of mitochondria in cells, so that cells can work and produce more energy
.
4
.
Strengthen the strength of tendon and ligament, strengthen the density of capillary network
.
5
.
It has little impact on the body and is not easy to be injured
.
In addition, during winter training, both amateur and professional athletes should focus on aerobic endurance; in terms of quantity and intensity, quantity is the first
.
So, in the cold winter, even if you run slowly, it really doesn’t matter, and even has more advantages
.
In fact, aerobic endurance training is a very enjoyable thing
.
Because you don’t have to work very hard and try your best, so it’s a very enjoyable thing
.
Bad weather and other training can also help you improve your performance
.
Running is the simplest sport, but if you want to improve your performance, you can not only rely on running
.
This is a grand system
.
Therefore, if we encounter extreme weather, we might as well change running to other indoor sports, which can also improve our sports performance
.
For running, it is beneficial but not harmful
.
Therefore, in the days when you can’t run, you can still maintain the runner’s physical fitness in some way, and at the same time, you can use some cross training to make you a better runner
.
The advantages of cross training: 1
.
Avoid boring
.
Any kind of training project will make people feel boring after a long time
.
Cross training can make you experience the fun of different training projects, so as to achieve the sports goals more easily
.
2
.
Balance muscle development.
.