Marathon fever is igniting Guangzhou. What should we pay attention to when running in winter?

In recent years

Marathon events are held in various places

The just concluded Guangzhou Marathon electrified the whole city

Athletes break records on the field

Let's share the passion of this sports feast

Heat up to the extreme

The competition is over but the sport does not stop

Although winter has come

But many running enthusiasts still insist on daily running exercise

For winter running

Some people say that you should keep running in winter.

Some people also say that running in winter can easily induce myocardial infarction

So is this true?

Today, Dr. Ke will take you to see

(1)

More efficient in losing weight

The temperature is lower in winter, and the body needs to mobilize more heat to keep warm when running, and the fat burning efficiency will be better.

(2)

Better cardiovascular health

Running can significantly accelerate blood circulation, enhance heart muscle strength, improve blood vessel elasticity, enable the heart to pump more blood with each beat, improve heart efficiency, and protect the cardiovascular system.

(3)

Stronger immunity

Winter is the peak season for diseases. Running can enhance cardiopulmonary function, improve body endurance and immunity, and reduce the occurrence of diseases.

(4)

A happier mood

Running not only improves your physical health, but also relieves stress and anxiety. Staying indoors for a long time in winter can easily lead to depression and body stiffness. When running, the brain secretes neurotransmitters such as endorphins and dopamine, which can reduce negative emotions such as depression.

Winter is the peak season for myocardial infarction. At this time, in order to maintain body temperature, the heart rate and blood pressure tend to rise sharply, which undoubtedly increases the burden on the heart, making the myocardium more susceptible to hypoxia and ischemia, which may cause myocardial infarction.

During running, the increase in heart rate and oxygen consumption will further increase the burden on the heart. For those with potential heart problems, this extra burden may become a trigger for a heart attack. At the same time, if high-intensity running exercises are performed for a long time without giving the heart proper rest, the heart may continue to suffer chronic damage. In the long run, even a powerful heart may find it difficult to withstand such pressure. Therefore, the key to running exercises in winter is to reasonably control the intensity of exercise to reduce the risk of accidents.

If you experience symptoms such as dizziness or chest discomfort during exercise, you should stop exercising immediately and seek medical help in time. By properly adjusting the intensity of exercise and paying attention to the body's reactions, we can ensure the health and safety of our heart while enjoying the fun of winter running.

Although running is a relatively simple sport, there are actually a lot of things to pay attention to before, during, and after running !

(1)

Pre-run preparation

①Do a good job of risk assessment

Patients with vascular diseases, people with a family history of coronary heart disease, etc. should undergo a comprehensive physical examination before running, including electrocardiogram, blood pressure, blood sugar and blood lipid tests, and only run after confirming that they are normal.

②Choose the right equipment

You can adopt the three-layer dressing rule: the first layer of base clothing should be breathable to keep you dry; the second layer should be a running shirt or wool jacket to protect you from the effects of low temperatures; the third layer is usually composed of waterproof or windproof jackets and vests.

Wearing it this way regulates body temperature and retains heat while still feeling lightweight.

In addition, choose winter running shoes with excellent grip, breathability and moisture resistance to keep your feet dry.

③Do warm-up exercises

When exercising in winter, you should do sufficient warm-up exercises to activate all the joints and muscles in the body before running to prevent injuries.

(2)

Key points when running

①Maintain correct posture

Keep your body straight, look straight ahead, swing your arms naturally, and bend your knees slightly. Correct posture can reduce sports injuries and improve running efficiency.

②Control your breathing rhythm

Breathe evenly, inhale through your nose and exhale through your mouth, and keep breathing deeply to provide enough oxygen for your body to use.

③Replenish water in time

During running, you should drink enough water to avoid dehydration. It is recommended to drink a small amount of water every 15-20 minutes, and also replenish water and electrolytes in time after exercise.

④ Pay attention to body signals

Pay close attention to your body's signals. If you experience chest pain, difficulty breathing, dizziness, or other discomfort, stop running immediately and seek medical attention.

(3)

Post-run recovery

①Stretch and relax

A thorough stretch after running can help relieve muscle tension and pain and promote recovery. Focus on stretching the thigh, calf and buttocks muscles.

②Supplement nutrients

After running, proper protein and carbohydrate supplementation can help muscle repair and energy recovery. It is recommended to consume some nutritious foods such as eggs, milk and fruits.

③ Ensure adequate rest

Adequate sleep is key to recovery after running. Make sure you get enough sleep every day to allow your body to fully rest and recover.

④Monitor your physical condition

Continue to pay attention to your physical condition after running. If you experience symptoms such as persistent fatigue or loss of appetite, you should adjust your running plan in time and seek professional guidance if necessary.

Dr. Ke reminds everyone

Winter running is good for your health

But beware of the potential threat of cold weather

When exercising, you should plan the intensity of exercise reasonably

Pay attention to your body's reactions

While staying active

Ensure scientific and healthy

This is the end of this issue

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Source: Guangdong Center for Disease Control and Prevention, China Marathon Platform, Hunan Provincial Institute of Occupational Disease Prevention and Treatment, and Guangzhou Municipal Bureau of Culture, Radio, Film and Tourism.

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