Precautions for running in winter community Introduction of precautions for running in winter community

1, keep warm. For winter, keeping warm has always been a commonplace topic, but for runners, you can't wear too much or too little. Too much is not easy to breathe and it is easy to shorten the running distance. Too little is not only easy to catch a cold, but too high a pace may also lead to leg cramps.

2. Safety. In winter, the days are short and the nights are long, so whether it is morning running or fun running, we must pay attention to running safety, especially those who run on the road. Because the driver's sight is not good, so be sure to pay attention to the surroundings and don't go running in too remote places. In an emergency, others may not be able to help in time.

3. Control the heart rate. Heart rate is the most important item in running, especially in winter when cardiovascular and cerebrovascular diseases are high. Many marathoners also have heart rate problems, so it is safer to control our heart rate within a reasonable range. The average person's maximum heart rate is 220 years old, and it is safe to keep the heart rate at 80% of the maximum heart rate.

4. Strengthen aerobic running. If we wear a bracelet or watch, combined with a mobile APP, we will see the ratio of aerobic breathing to anaerobic breathing after a run. As we all know, aerobic breathing is to exercise our endurance, because if a person breathes too much without oxygen, the muscles will produce too much lactic acid, thus shortening our running distance.