For winter training, protection is more important than speed

Looking forward, the winter the runners were looking forward to finally arrived. At present, professional long-distance runners in the north, such as Shandong and Liaoning, have begun winter training, and the runners from Jiangsu, Zhejiang, and Zhejiang have also begun preparations for winter training before they finish.


As the saying goes: "In summer, we practice three volts and practice winter thirty-nine." Usually winter training time refers to the period from November to March. There is very little competition during this time. Athletes can train their minds systematically. However, winter is also a season of high sports injury.

If injuries and illness training occur during the winter training period, the impact on the competitive status in the coming year will be significant. So why is winter running easier to hurt? How to prevent injuries during winter training?


The reason why winter running is easy to hurt

Low body temperature

The most likely cause of injury is not hypothermia (because the trunk core temperature is basically stable at 37 °C), but the local temperature of the limb is low, especially the position of the ankle, Achilles tendon, and the inside and outside of the knee, because these locations are often exposed to the body. , And blood circulation is relatively small (thereby slower recovery after injury), and there is no package of large muscle groups (muscles are the main heat-producing tissue), making these parts easily lost temperature.

Once temperature is lost, the elasticity and flexibility of tissues such as muscles and ligaments will decrease, the viscosity will increase, and the damage probability will increase. It is the same reason that a rubber band becomes hard and brittle and breaks easily in the winter.


Running shoes and venue hardened

In low temperature environments, running shoes can also become stiff, and their elasticity and cushioning performance can be reduced. The same is true of plastic track and field fields. If ice is encountered in the north, the internal pores of plastic will freeze and the hardness will be even greater.

The two main buffers of plastics venues and running shoes have failed, and if their buffer capacity (power and technology) is insufficient, they will have greater impact on joints and bones.


Large amount of running

A large amount of running is an important feature of winter training. If a large number of high-density training periods, physical function has not had enough time and opportunity to recover, or training beyond its own endurance.

Not only can the level not be raised, but various tissues including muscles, ligaments, bones, and the heart and lungs, and the immune system will undergo "degeneration" under overtraining and become vulnerable.

The amount of stress on the road is also prone to stress. The increase in cortisol, a stress hormone, inhibits anabolism in the body and slows tissue repair. Even if you give it enough time, it will not recover.

Of course, with the accumulation of training and the improvement of the level, the same amount of physical activity will reduce the body's stimuli, the body's stress response, and the ability to withstand large runs is also growing.


How to train in winter to reduce injuries?

Improve body temperature and strengthen warming measures

Low body temperature is the main cause of winter training injuries, so raising body temperature has become the key to preventing injuries, mainly from two aspects:

The first is to increase preparations. For example, a summer jogging may be enough for one kilometer. However, in the winter, the body is easy to curl up and stiff. It is necessary to allow the body to fully heat and stretch. It may take 2 km or even 3 km.

The second is to strengthen the warmth, especially the easy to lose temperature, easy to pull the key parts, such as ankles, Achilles tendons, knee joints, these parts are best not exposed.

Therefore, it is best to wear tight trousers and less shorts in winter running. According to the situation, you can wear warm protective equipment such as knee pads. Also keep your body warm.

The best method is to wear long-sleeved wicking T-shirts on the inner layer (do not wear cotton, although the effect of sweat absorption is good, but it is very uncomfortable to sweat on the body, and it is easy to catch cold when it is blown by the wind). The outer layer wears insulated fleece clothing or a wind-resistant jacket.


Mainly run, control intensity

At low temperatures, muscle elasticity and flexibility decrease and viscosity increases. Therefore, the speed and explosive power will decrease at low temperatures. When high-intensity training is performed, it is difficult to lift the speed, there is no stimulation effect, and it is also easy to be injured.

However, in winter, the running heat dissipation is good, and the consumption of the same amount of training (loss of water, electrolytes and neuromuscular fatigue) is less than summer, so the endurance performance is better, and the quality of long-distance aerobic training is often much higher than summer.

Therefore, winter is the best season for a large number of aerobic training and improvement of aerobic endurance. It is possible to increase some running capacity and reduce the intensity.

As for the intensity of intermittent running and speed training, it is better to place it after the spring of March. In fact, it is more appropriate for amateur amateurs in winter to perform some mixed-oxygen training than intermittent running, that is, to gradually increase the pace during the second half of aerobic training, and finally reach 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.


Running can not increase sharply

Although winter training is the best season to accumulate running capacity, the amount of running is not necessarily the bigger the better, nor is it that the growth is as fast as possible.

First of all, the increase in running capacity must be based on 100% adaptation to previous training. At the same time, the total running capacity cannot be increased indefinitely. Amateur runners with a certain training base and experience in the competition, it is appropriate to maintain a training volume of 60-70km per week, and occasionally increase to 80km, but it is not recommended to exceed 100km/week. .


Guaranteed diet and sleep

As the saying goes: "You can eat, you can practice", "You can sleep, you can run fast." Good sleep quality and healthy eating habits are also important for marathon training and are even more important during heavy training winter training.

Because of the large amount of exercise during the winter and the need for heat production from the body at low temperatures, it is appropriate to first increase the total calories of the food, and at the same time, increase some beef, mutton, seafood, and leeks to ensure adequate protein intake.

Sleep is also quite critical because many tissues are repaired during sleep. Sleeping heavily during a lot of training is definitely not advisable in order to sacrifice the sleep time for more training.


Selection of venues and running shoes

Winter running shoes tends to harden, so entry runners with lower levels and poor skills and strength should choose a pair of running shoes with better cushioning performance. When the running shoes are aging and elastic, they need to be replaced in time.

Also wear less racing shoes, especially when jogging. In some speed training at the track and field, not to wear spiked shoes in pursuit of speed, wearing spikes in winter is very easy to hurt.

Although the elasticity of plastics in track and field fields in winter has declined, it is still the best compared with roads outside. Training in track and field fields and running fewer roads can not only ensure better cushioning, but also avoid many accidents (slips and treads), greatly reducing the damage.

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