How to Run Safely in Winter and Postpartum Winter Weight Loss through Running_hair milos forman
During the cold winter, many people tend to experience cold hands and feet. However, this doesn't mean you should skip exercise just because of the chilly weather. Staying active is important, and if you're planning to run in the winter, it's crucial to prepare properly, stay warm, and be mindful of certain considerations. For new moms who want to lose weight after giving birth, running in the winter requires extra attention. In this article, the editor from Love Baby Parenting website will share tips on how to ensure a safe and effective postpartum winter weight loss through running. Let's dive in!
How to Run Safely in Winter and Postpartum Winter Weight Loss through Running
Part 1: How to Run Safely in Winter
Prioritize Keeping Warm
In preparation for a winter run, ensure that you dress appropriately for the cold weather. Pay special attention to keeping your upper body warm to prevent discomfort due to cold temperatures.
Perfect Your Pre-Run Routine
Some people have a habit of starting their run as soon as they step outside. However, it's a better practice to prepare your body before running. Begin by warming up your hands and face, gently massage your earlobes, wear gloves to prevent frostbite, and rotate your ankles to get your joints moving.
Focus on Your Breathing Rhythm
In general, you can adopt a rhythm like inhale every two or three steps, ensuring that your breathing isn't too uneven. When you inhale, consider a mix of nasal and mouth breathing. You can place your tongue against your palate to avoid inhaling cold air directly, which might irritate your chest.
Breathe Through Your Nose in Cold Air
Especially in the winter, when doing long-distance or facing strong winds during your run, it's advisable to breathe through your nose. The nasal cavity has abundant blood vessels that can help increase the temperature of the air you breathe, providing some protection to your respiratory tract.
Note: Breathing through your mouth may allow you to take in more air, but it can also introduce a significant amount of cold air directly into your trachea and throat, potentially leading to coughing, bronchitis, or stomach discomfort.
Part 2: Key Running Points
Forefoot Running Suggested
Transition from a full-foot landing to a forefoot push-off. This method relaxes the muscles in the back of your legs and makes running more energy-efficient. It's suitable for most people, especially beginners and those who run for fitness.
Avoid Overly Heavy and Fast Strides
Running consists of many strikes on the ground, so you should start with a slower, gradual pace and build up your speed. Starting too quickly can lead to muscle soreness and injury.
Proper Running Form
After your warm-up, slightly lean forward and maintain eye level, allowing your arms to swing naturally with the rhythm of your run. Keep your toes pointing forward rather than splaying outwards and ensure a powerful push-off while landing softly to maintain a relaxed posture.
Adjust Your Pace as Needed
Oxygen supply lags behind muscle requirements during running, which can make you feel like your legs are heavy, your chest is tight, and breathing is difficult. During these moments, lower your pace, regulate your breathing rhythm, and maintain your determination to keep running. The difficulties will soon pass.
Part 3: Additional Running Considerations
Hydrate Before a Morning Run
It's a good practice to drink a glass of water before heading out for a run. This helps replenish your body's fluids, relieve dry mouth, reduce blood viscosity, and promote blood circulation and metabolism.
Importance of Proper Breathing
Breathing is crucial during aerobic exercises, as it involves multiple vital organs, especially the respiratory system. As your body's oxygen demand increases during running, it's essential to maintain a steady breathing rhythm.
Optimal Timing for Post-Run Exercise
Instead of resting immediately after your run, consider stretching and relaxing your muscles. A set of exercises can help alleviate muscle stiffness and improve flexibility.
Note: Water running is a highly effective form of exercise. Running in water can help remove excess fat from your abdomen and elongate your legs. It is gentler on the joints, reducing the risk of injury.
Choose the Right Running Shoes
Everyone's feet are unique, so it's important to select the right shoes that fit your foot type. Visit a store to try on shoes that suit your needs and avoid shoes that can cause foot injuries.
Set Your Own Training Plan
Remember that one-size-fits-all training plans may not suit everyone. Customize your workouts based on your fitness level, and establish a strong foundation before gradually increasing your exercise intensity.
Enjoy the Pleasure of Running
Many people tend to focus on time, distance, and speed, but experts recommend running without a watch. Make running enjoyable; if you constantly check your watch, you may overexert yourself and exhaust your body.
