How to effectively train in cold days

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Cold weather is not the reason to stop training. If there is no winter training, on the day of the spring blossoms, when you are sad, you may need to double your efforts to recover to the previous level.

It may be that for some high-level runners, planned and continuous training throughout the year has become a habit. Winter running is also the norm for them. For most runners, there may be many places that need attention, such as training schedules, training courses, strength, recovery after running, and so on.
Training time
In winter, it is easy to reverse temperature, and the low surface temperature makes it difficult for surface air to diffuse to high altitude. Therefore, pollutants accumulate on the surface and endure for a long time. During the day, the surface temperature rises after sun exposure, and smog is taken to high altitude. Therefore, it is recommended to choose to exercise during the day. The best running time is in the afternoon, roughly between 2 and 5 in the afternoon.

For many office workers, they may only choose morning and evening. You can continue to adhere to your previous habits, but pay attention to haze. If the AQI is less than 100, that is, at least a good standard, you can go out and exercise. In the event of hazy weather, the PM2.5 index exceeds 150. It is recommended that you run off or exercise indoors.

Some runners in smog days choose to wear masks or gas masks to continue running, but this is not an advocate. Although mask masks can effectively filter fine particles, the amount of oxygen needed during running increases gradually. Anti-mite masks can also make people feel uncomfortable to breathe. Symptoms of hypoxia may affect the normal performance of muscles and joints during exercise. It may cause hypoxia in the internal organs of the body, leading to very serious health risks.

Training course
It is better to plan the training route in advance, and it is better to be closer to home, with more pedestrians and more monitoring areas. For example, the park near the house, the garden in the community, and the runway in the school playground are highly safe.

In the early morning of winter, the temperature is low, and the snow, ice, and mud roads that may appear are not slippery. Lines are preferably circular or reentry lines, preferably relatively closed, with no motorized vehicles entering.

You can also visit the SUUNTO MOVESCOUNT website to view the hotlines nearby. The higher the brightness, the more people run and the higher the security.
Training method

Running quality
Pay attention to the quality of running rather than the pursuit of running, run faster than the threshold value of lactic acid. The higher the exercise intensity, the faster the lactic acid accumulates in the blood, making it impossible to dilute the lactic acid concentration by the oxygen delivered to the body through the heart and the beating blood circulation. According to research, compared with normal training, the oxygen intake per decade is reduced by approximately 10%, and targeted training with quality generally only decreases by 4% to 5%.

Training time
Each training time is approximately 45 to 60 minutes. If long-distance LSD training is scheduled, jog for a period of time and then increase the speed to a speed less than 30 seconds. The purpose of long-distance running is mainly to train endurance, improve heart and lung function and circulatory system, too fast and too slow may not be able to achieve the training effect. In addition, the low temperature in winter has a greater effect on cardiopulmonary stimulation, so the average runner should appropriately reduce the number of intermittent exercises and the speed should not be too fast.

Exercise intensity
For most runners, winter sports are recommended to be controlled at 50-75% of the maximum heart rate, which is probably between 100-150 minutes per minute. Wear a GPS sports watch that can measure heart rate in real time, so you can keep abreast of changes in heart rate, and you can record detailed metrics such as motion trajectory, real-time pace, pitch, stride, and touchdown time. Runmates with a history of illness must grasp the doctor's instructions and should not be too large.

Strength Training
The purpose of training is to keep fit, so reducing the number of training days, four days a week training is more appropriate. Use the time of running off to do some cross-training, functional training and other strength exercises to avoid the injuries caused by the accumulated amount of running, and strength training can also be a useful supplement to improve physical fitness.
What to do if you have an unexpected situation?

Take essentials with you
Bring wristwatches, mobile phones, change, and bus cards with you for your needs.

Avoid falling
Because if there is snow or ice in the winter, it is easy to slip and fall. Therefore, in the icy and snowy roads, the speed should be as slow as possible, the pace should be reduced, and the status of roads should be pre-judged in advance so as to avoid disadvantages. Usually at home can do more balance training for the ankle to improve the body's sense of balance.

Accidental cramps
Cramping is a common problem, which may be due to lack of sweating salt, lack of warm-up muscles and so on. You can look for attachment points (such as trees, telephone poles, street lights, and walls) to stretch in the reverse direction and eat salty snacks (vaccinated mustard, salted raisins, etc.). If it doesn't improve, you can seek help from a passerby or call. Help.

Low sugar dizziness
The vertigo caused by moving from motion to standing still and slamming down in the armpit is often caused by the loss of sugar in the body, especially the lack of liver glycogen responsible for the brain. At this time, you should stabilize the surrounding stationary objects and eat a little sugary food as soon as possible.

Shiver
Suddenly playing multiple chills is a dangerous precursor. This is caused by severe body temperature loss. You should slow down, end exercise early, increase clothing, return home as soon as possible, or find a warm place to rest. There will also be chills after urinating in winter. This is because urine takes away a lot of body heat, but this kind of chilling usually hits one.

yawn
Unstoppable yawns are also a manifestation of physical overdrafts and should give rise to sufficient vigilance.
After exercise, how to relax and recover?

Peace of heart
Do not stop immediately after running, jog for a while, and then walk, walk slowly, let the heart gradually ease down, this process takes about 10 minutes. If you sweat more, you can slightly pull the outer layer of clothing, hand sweat to help volatilize some, but whether to take off the coat still need to be careful. Static stretching can be done after running home, or outside. After undressing, once you feel cold, you should quickly wear and keep warm.

Static stretching
As the saying goes, “The ribs are an inch long and their service lasts for 10 years.” Static stretching helps to lengthen muscles and tendons, accelerate the circulation of blood, tissue fluid, and lymph, and eliminate lactic acid. When the heart rate has returned to the normal range, you can do static stretching. Each movement lasts for 20-30 seconds without moving. Turn left and right alternately. Maintain to the muscles slightly sour, and do not bounce up and down.

Precautions
As a reminder, do not tap your knees and other joints with your hands. These parts can rub up and down after being heated by hand.

Logically, cold winters may be more comfortable in heated homes, but # goes beyond logic, does not fear cold, insists on running and will get more.

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