When is the best time for a morning run in winter?

Running is a sport that many people like. It is not only a way to exercise the body, but also a way of leisure. Many people like to get up in the morning to run. However, I heard that running in the morning is not good for the body. So, is it better to run in the morning or in the evening? What should you pay attention to when running? How can it be good for the body? In response to everyone’s questions, I will introduce to you the best time for morning jogging in winter. I hope it can help everyone. Let’s take a look.

It is best to change morning jogging to the afternoon

Morning jogging is the running method chosen by many people. But in fact, morning is not the best time, especially after the morning rush hour, the content of pollutants such as PM2.5 and PM10 in the air will increase.

The temperature is lower in the mornings in winter. The large temperature difference from the warm indoors to the cold outdoors can stimulate blood vessel constriction and cause high blood pressure. The relatively dry air in winter, the lack of water during sleep and the greater blood viscosity are also causes of high blood pressure.

If conditions permit, exercising at three or four in the afternoon is a good choice. During the day, the afternoons are relatively warm and pollutants reach their lowest values ​​before the evening rush hour.

3-5 minutes of warm-up

In winter, muscles become more sticky and less elastic, and sudden exercise can easily cause muscle strain. Therefore, before doing formal exercise, find a way to raise your body temperature a little. Warm up for 3-5 minutes before running. You can do some simple stretching, stretching or slow walking.

Add more clothes appropriately

Because the temperature is low before running, some people will wear more clothes. As a result, I got hotter and hotter as I ran, and I took off my clothes as I ran. This makes it especially easy to catch a cold. A better way is to warm up indoors and wear appropriate clothes according to the principles of running clothing. If the temperature is low, you can tie a thin windproof jacket around your waist and put it on and take it off at any time according to the temperature.

Plan your route step by step

Whether you are running laps in the playground or around the lake or park, you must plan your route in advance and calculate the running distance and time. If the temperature is low and there are icy roads, try to avoid them and pay attention to safety.

It is best to have a short break to relax after running, which is more conducive to the recovery of body muscles. When running, you should control the appropriate amount of exercise, proceed step by step and do it according to your ability. The exercise duration should not be too long, and the exercise heart rate should be controlled below 150 beats/minute. If you feel unwell, you should stop immediately.

Don’t take a shower immediately after running. Wipe off the sweat first, go back to the warm room, and wait until your body returns to a comfortable state before taking a shower.

The above introduces the best time for morning jogging in winter. I believe everyone has already known it. In addition, I want everyone to take protective measures when jogging in winter. Also, if you don’t have the habit of exercising, you can start with a 20-minute walk every day, and 25 minutes in the second week. In the third week, increase to 30 minutes. Add some jogging in the fourth week. Only by gradual progress can you slowly build up to running. For everyone's health, let's start running.