How do you run the snow?
2022-10-19 12:07:08
The cold wave struck. On one day of autumn and winter, the temperature in the south was close to the freezing point, and the northern land was floating in snow.
Logically, you should sleep comfortably in bed and wait for express delivery and take-out. But beyond the logic, you still choose to “trick†and insist on running and exercising.
What special preparations are needed for running in the snow?
Snow running equipment
What is the most important thing to ask about snow running? Not equipment, but the courage to go out to challenge. With regard to equipment, a pair of suitable running shoes is the first thing we need to consider, and dress is the same as we are against the snow and sky armor. As for some accessories, with it can make the snow run more comfortable.
Offroad shoes
The biggest obstacle to running in snowy weather is the slippery road surface. The melting snow makes it easy to wet the running shoes. The snow boots that are only suitable for walking cannot be used for running. The cross-country shoes are generally equipped with plastic nails outsole, grip and shock absorption are very strong, some off-road shoes also with GTX waterproof coating, suitable for running in the snow. Some professional athletes sometimes choose breathable and quick-drying off-road shoes for snow training.
Dress
Amazing perseverance in naked or barefoot training in the snow, but this practice is not advocated. In line with the principle of warmth, running in snow can follow the principle of three layers of dress, the first layer of perspiration, keep the air dry; the second layer is warm, so that the body temperature is constant; the third layer of protection, mainly used to prevent rain and snow. It is not easy to dress too tightly, otherwise it will affect the blood circulation and weaken the exercise ability.
Other Accessories
The fleece hat can provide protection for the face, including the ears; the gloves can also prevent the hands from frostbite; when running in the snow, sunglasses or sunglasses should be worn to protect the eyes from the glare reflected by the snow. Stimulation. In addition, there are some that you can also consider: Off-road backpacks can be placed inside the jacket, so that the water temperature of the water bag to maintain a certain temperature; in the unknown snow to do cross-country training, trekking poles can help you control the balance of gravity; finally there are snow chains - Dewclaws can help you increase grip when going downhill.
Running strategy
1. Extend warm-up time
In cold weather, the body is stiff, so we need to spend more time warming up than usual. In fact, before going out for sports, we can do warm-up training in the house first, which can save some time. In addition, when running in the winter, you can use your nose to breathe and avoid cold air into the lungs.
2. Choose the right training venue
The main running sites for snowing include snow, mud, frozen soil, slippery hard surfaces, and ice. The running technique required at different tracks is not the same. For example, in the mud ground training, the shoes may sag slightly because they step on the mud surface. However, this is not a problem in itself. It may be that the downhill slope is very slippery. Therefore, it is necessary to reduce the pace of safety downhill. For hard and firm permafrost, it can be completely in accordance with the usual training methods. When running on the ice, you should pay attention to your feet and always observe the roads on both sides, and try to step on the fixed stones. When it comes to a slippery hard surface, it may be necessary to change the way you used to run. It is more critical to be on the slippery stones to keep your body in balance.
3. Try to run during the day
It is not very safe to run on snowy roads in snowy weather. Try to choose daytime if you train in the mountains. Snow will be lighter than usual at night because snow will reflect some light, but considering the night's temperature is lower than during the day, if the wind will make the temperature of the body become very low. It is very easy to lose temperature if you sweat during exercise and cannot keep warm in time. So try not to go out and run too late.
4. Low speed cruise
When you are running around a familiar track, you should first try low-speed jogging, try to avoid uneven road sections, and slowly increase the speed. In unfamiliar road sections, such as encountering frozen lakes, dirt roads on mountains, and snowy roads, the pace is reduced and the center of gravity is lowered. If you are not sure, retreat decisively.
5. Take one to ten
The snow environment is different from the dry road. Running in the snow is a bit like running on the beach, and each step will give way. The rugged snow and ice roads sometimes need to mobilize the power of the ankles and knees to run, so the snow running consumes a lot of energy, and the training environment is even more difficult. In the training process, it is not necessary to have the same training distance as in peace, so as to avoid the loss of muscle fatigue.
The sports injury that the snow should pay attention to the most
Frostbite
When parts of the body are exposed to low temperature and humidity for a long period of time, blood vessels on the surface of the body are paralyzed, which leads to decreased blood flow and tissue cell damage. At some domestic and international snow and ice marathon events, when the temperature reaches -30 degrees Celsius, it is easy to lose temperature without paying attention to warmth. In serious cases, frostbite and shock may occur.
A magic scarf can be used at a lower temperature, but it should be used with caution in such events. Since the outside temperature is very low, if sweating is in direct contact with the skin, it is easy to freeze together. Overtightness of the footwear can also cause frostbite on the toes because they restrict blood flow and reduce the amount of heat that flows to the toes.
fracture
Although the snow run feels unique, the risk of exercise is greater than usual. During the running race, it is very likely that you will fall down. The muscle ligaments will be strained. Severe fractures may also occur.
Therefore, it is necessary to fully warm up, reduce the speed during exercise, and restore muscle tension after exercise. Get the right posture and skills for exercise and stay away from injuries.
Snow blindness
Participate in some alpine races in the winter. Long-term exposure to strong light may cause transient blindness. The snow reflectance on sunlight is extremely high, reaching nearly 95%. Therefore, snow races need to prevent snow blindness.
Symptoms of normal snow blindness can be restored within 24 hours to 3 days. However, long-term running training or competitions can wear UV-resistant sunglasses to avoid this symptom.
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