The coldest runners should cherish the "best" training period
The cold weather in winter is a nightmare for some early runners, because often the hands and feet become numb after running, and the situation may be accompanied by injuries. Then they will say that the weather will run slightly better, but This wastes the perfect opportunity to increase the level.
However, some senior runners or professional athletes cherish the cold weather, not only insist on outdoor training, but also increase their training capacity, and facts prove that such an insistence is of great benefit.
Why senior runners will especially cherish the winter?
1. The body is more hardy and the reaction is no longer dull
In winter, for most runners, it is better to do some strength training in the warm room than to run in cold weather, but the monotonous and hot indoor environment also has certain influence on the body's proprioceptive feeling. He will affect the human brain's cortex. Excitability makes the body unresponsive to the temperature of the outside world.
Proper outdoor exercise can achieve the effect of continuously stimulating the body and brain, and will continue to stimulate our body, muscles, blood vessels continue to shrink, can accelerate our metabolism and blood circulation, improve the body's resistance to cold and cold environment Adaptability.
2 better fat burning effect, more exercise heart and lung
In the cold winter, the body's metabolism is getting faster and it allows us to consume more calories when we are not exercising. In order to allow the body to maintain normal body temperature, we need to generate more calories during the winter run, which is also better for burning fat.
Cold environments stimulate the body and the frequency of heart beats increases. For people with healthy heart function, this increase in level helps improve our heart and lung function. Of course, if your heart is not very good, exercising in a cold environment requires a good warm-up work and attention to strength reduction.
3, cold air strikes, fog may be reduced
The characteristics of China's winter climate determine that warmer weather is often accompanied by a quiet atmosphere, which is very unfavorable to the spread of pollutants. Therefore, the warmer the winter, the more prone to smog.
When the cold air strikes, the convection is strong. From the atmospheric diffusion conditions, it is not conducive to the accumulation of air pollutants and the haze will be greatly reduced. And the precipitation of cold fronts also washed a part of the smog particles in the air. Therefore, the haze in winter is largely blown away by cold air. When the cold air does not arrive, there may be haze days that continue to increase.
Haze is a natural enemies that many runners fear most. The cold days after the cold front passed were the best time for air quality. If you don’t go out in the cold and do not go out after a hazy day, how many days can you run this winter?
4, cold days, is a good opportunity to train endurance
Training in a cold environment is itself a special condition of training. Although cold winter running in the outdoors can be very painful and have a certain degree of inhibition of sports performance, but if you persist, you can receive additional training results. When entering the season, the weather is warmer and the training effect will be reflected and a big leap will emerge.
In the cold environment, the body will experience cold stress, including catecholamines (adrenaline), which will accelerate the decomposition of fat and increase the proportion of fat energy supply, which can increase the ability of fat oxidation during exercise. This is of great significance for the marathon project. Because fat is the body's largest energy pool, athletes with high levels of endurance have high fat metabolism. In the competition, not only can they ensure more permanent energy supply, but also can save sugar reserves and avoid fatigue caused by low sugar reserves.
Winter athletes can perform aerobic endurance training for a long period of time with little sweating, thereby stimulating cardiopulmonary function and aerobic endurance. This is a training condition that is not available in other seasons. Therefore, runners who love running must cherish every winter.
1, make full preparations
In a cold environment, it is difficult for the human body to quickly reach an excited state. The elasticity and stability of muscles, tendons and ligaments will be greatly reduced, affecting their own athletic performance, which is one of the important causes of high-intensity sports injuries in winter.
Because of the slower body warming during winter sports, preparation must be done before formal training. It is extremely important that 10 minutes of easy running and full dynamic stretching are performed.
For example, summer jogging may be enough for one kilometer, but in the winter, the body is easy to curl up and stiff. It may take 2 km or more to run for more than 3 km.
2, suitable for wearing
When running outdoors in cold weather, it is best to prepare a pair of gloves. Gloves can ensure that your body's heat will not be lost too much. Studies have shown that 30% of the heat is lost from your bare hands during outdoor sports in winter. Once the body's core body temperature is below 35°C, the skin contracts to limit heat loss from the body and direct blood flow to internal organs. Therefore, when you are out exercising, you need to bring a pair of warm and windproof gloves.
Followed by the "three-tier" principle. The innermost layer is perspiration. Sweat quickly evaporates or passes through clothes. Generally, lightweight polyester or silk close-fitting clothing is worn.
The second layer of warmth: usually made of polyester or special polyester fleece, used to warm up when the weather is cold.
The outer layer of protection: wind, rain, snow, cross-country running scratch, usually made of polyester windbreaker. As the body gradually warms up during running, or the intensity of exercise increases, the coat can be gradually removed.
In the end, running shoes, lowering the temperature and causing the plastic runway to harden will cause a lot of trouble for runners with poor technical skills. Therefore, it is important to select a pair of running shoes with good cushioning performance in the cold winter.
3, based on the amount of control strength
In cold weather, the muscle viscosity increases, and the speed, explosive force, and flexibility are reduced. When high-intensity training is performed, it is difficult to lift the speed and there is no stimulation effect. So anaerobic training here is not very suitable for everyone, but you can do moderate training to stimulate physical functions, such as mixed oxygen training.
Mixed-oxygen training is more appropriate than intermittent running. It is gradually accelerating the pace in the second half of aerobic training, and finally reaches an oxygen-free state.
For example, for a 16-kilometer aerobic training class, the first 10 kilometers are performed at a normal pace, and the next 6 kilometers can be gradually accelerated to finally reach an oxygen-free state. The more than ten kilometers of aerobic exercise in the front also increased the body temperature, reducing the risk of the final accelerated injury. This will not only control the strength, but also accumulate running capacity. By the beginning of spring, the effect of winter training will be revealed.
"Pain is difficult to avoid, but hardship can be chosen"
The cold winter training is painful for every runner, but when you start the first marathon in the spring, you understand that the original efforts have not been in vain. As a result, all the hardships are worth it.
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