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无暖气,也跑步

“今天只有三度,好冷啊?!蹦Ф既嗣癖г沟??!鞍趁钦饬阆氯??!鄙蕉值苄ψ潘?,“咱这儿快零下十三度了?!钡鄱几缑呛艿?,“我们这疙瘩已经跌破零下二十三度,请祖国人民放心,”东三省跑友发来贺电?!岸?,我刚才说的三度是室内温度……”没有暖气的江南,凛冬将至。

无暖气也跑步

文 by 三三

南方虽然不像北方那样天寒地冻,但是阴冷潮湿的气候带来的体感低温却丝毫不逊于北方,因此跑友们在南方的冬季里锻炼时,应当更加注意去选择合适的装备。笔者在根据广大无暖气地区的特征,整理了一些冬季户外跑步装备的选择指南分享给大家,希望给南方跑友们带来些许暖意。

无暖区冬季跑装备原则

1.保持合理的体感温度是冬季跑步装备选择的第一原则。

体感温度是指人体感受到的环境温度,除了气温之外,它同时还受到风速,湿度,日照等客观因素的影响。人类感到舒适的体感温度约在22~23℃,这也是人体正常体温的黄金分割点。但实际上真正舒适的体感温度又与每个人的体质,健康状况及环境适应度等诸多主观因素所影响 ,这一温度区间被称为“生理零度”?!吧砹愣取泵挥幸桓鼍缘氖?,通俗的说它更多的是你自身的感受。由于南方没有暖气,因而相较与北方没有那么大的室内外温差,跑友更容易在跑步前找到自己的“生理零度”区域,选择合适的装备让你在运动的过程中保持自己的体感温度趋近于自己“生理零度”应该是你首先需要考虑的。

2.让身体呼吸。

保温是首要的原则,但不是全部,跑步时散发的巨大热量如果不进行有效的疏导会产生大量水汽,从而加速身体失温。因此你的衣着装备必须是一个循环的系统,衣物装备的功能性要环环相扣才能得到最充分的体现?;獾摹叭阕抛胺ā本褪且恢志涞南低匙抛胺ㄔ?。这里说的三层并不是指三件衣服,而是三部分功能概念:1.透气层,将汗,热气从皮肤传导开,保持肌肤干爽;2.保温层,将温暖的空气停留在身体附近,保证整个衣着系统的温度不迅速流失;3.防护层,将身体与外界有效隔离,抵御风,雨,雪,同时排除多余湿气。当然也可以在一件装备上拥有两个功能层或者用两件装备来完善一个功能层的需要,一切都因人而异,重要的是根据自己的需求按照科学的原则选择冬季装备。

3.灵活,轻便,舒适,不要让装备成为你的负担。

这也许是所有跑步装备都应具备的特性。但当冬季来到,各种各样的烦恼接踵而至:要不要加件外套呢?戴不戴帽子呢?轻便和功能似乎是鱼和熊掌一样难以兼得。
南方的绝对低温要高于北方,热身过程的时间相对来说更短一些,身体能更快地进入运动状态,因此我们完全可以去选择一些相对轻质的装备在冬季跑中使用。当然合身非常重要,尤其在冬天,过于紧致或过于宽松都会带来负面效果。不要为了尾货特价断码而去牺牲装备的舒适性,穿在身上的时候你会发觉图那点便宜实在是得不偿失。

4.额外的?;?。

南方的冬天少雪但多霜冻,路面两侧往往有不易察觉的暗冰,这时候你首先需要对你的跑步路线足够熟悉,然后采取一些适当的防滑措施去避免意外的发生;冬季夜长昼短,晨跑时太阳都有可能还未升起,这时一些反光的标识物能让别人在黑暗中留意到你是十分有必要的,为了你自己同时也为了他人的安全。

装备建议

上装:之前提到“三层着装法”并非是指穿着三件衣物,而是实现三种功能,因此在南方并非极寒的气温条件下,我们贴身可以选择那些带有轻质绒的长袖压缩衣来实现透气和保温的功效;传统的防护层概念往往会对你的选择产生误区,可我们不在极地也不在热带雨林,因此我们也不需要那些极端性能的重型冲锋衣,一件优质的皮肤风衣或者轻便的软壳就可以胜任。其实只要搭配合理,两件上装就可以构建起一个完备的系统来渡过无暖的冬天。

下装:虽然腿部是人体较为耐冷的部分,但依然不建议大家在冬季穿短裤进行跑步。最佳的选择是合适的紧身压缩裤,除了保温外,紧身裤贴身的设计可以有效减轻震动,冲击所带来的负担,还可以引导正确的跑步姿态避免运动伤害。另外,千万不要选择棉质、突出保暖功效的内衣,摩擦和汗水会让你无比难受。

配件:头部的保暖在冬季显的尤为重要,尤其是长发的跑友会在头部积聚很多汗水,暴露在空气中会导致迅速失温。一条多功能的头巾是一个很好的选择,保温透气的性能十分适合在南方冬季跑时包裹头部,同时还可以用作围脖和毛巾使用。轻质的抓绒帽同样也是不错的选择,但一般不用选择那种全包裹的厚质绒帽,那是为极端气温准备的。手套也是冬季必不可少的跑步配件,选择时注意保暖的同时不要失去灵活性,那些笨重的户外手套反而会成为你跑步时的累赘;手腕处的贴合度会影响你手臂血液的流动,最好是选择可以调节手腕松紧的设计,这样跑步结束后手背不会有发麻的感觉;由于现在的手机大多是触摸屏,为了方便操控的话可以选择在指间部位带有导体设计的款式。

后记

关于南北天气和供暖的调侃只是一个玩笑而已,每一个冬跑的朋友都是勇者。本文只是将冬季跑步装备选择的一些原则和经验概括给各位跑友,让大家根据自身情况和环境去合理科学地选择冬季跑步的装备。无论天南海北,不管有木有暖气,让我们尽情地在冬天跑起来。

参考阅读:

东北篇:

椰子教你跑在冬天

椰子教你跑在冬天之装备篇

北京篇:冬天穿啥跑?——北京篇

您需要才能回复
  1. pengze pengze

    很靠谱的推荐,与实际使用中情况相符,南方跑友实用贴

    删除

  2. 凤飞飞 凤飞飞

    贵站选择一些文字后(我有这个阅读习惯)自动跳出分享到sns网络的功能困扰了我的阅读,是否考虑去掉?

    删除

  3. 17d86042374159d5de81ba7fcb6bed11
    chtyLv.1
    2014-09-16 13:56:37
    想请教楼主,冬天在南京这种天气需要抓绒的裤子吗?新人求指导啦

    回应

  4. 17d86042374159d5de81ba7fcb6bed11
    alexchyuLv.1
    2014-10-08 16:18:00
    请问今年上马是11月初;怎么样的穿着比较合适?上身短袖下身压缩裤会不会太热?

    回应

  5. 6f69a4f824c5e134bdc6e9572734a7a0
    0411yesLv.1
    2014-12-07 13:48:27
    ...楼主是北方人没来过南方吧...南方的冬天和北方不一样..= =绝对不是你上面所说的两件上装就可以构建起一个完备的系统来渡过无暖的冬天..南方的风吹过来都是湿的你造那种湿冷的感觉吗QAQ

    回应

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