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冬天穿啥跑?—北京篇

冬天冷么?冷!还能跑么?能!怎么跑?穿合适了就行!北京的冬天没风、没霾的话还是很可爱的,空气透彻清冽、阳光暖融融,穿严实点从里到外都不会冷。跑步也是,热身和拉伸放松转移到室内、跑动这个过程有了适当的装备?;ぞ突崾且桓龀中屡墓?。

131212_M粉条

by M粉条儿

主要原则:

上身:

贴身层穿的速干长袖,各个品牌都有自己的速干面料,多试试,身体自己会知道哪个效果好、排汗保暖效果怎么样;袖子够长、能套拇指最好,能提供部分手部保暖还阻挡冷空气从袖口进去;衣身别太短,防止跑动起来上衣往上蹿、从腰往里灌冷风,能保持跑动过程中一直比较贴合身体最好不过了。不太冷时单层速干长袖即可;低于零度或者有风时,选择内层有保暖层设计的稍厚一些的。Nike速干长袖就有薄厚之分、还有内层保暖的的选择,UA的ColdGear系列贴身保暖、汗水打湿后不沾身体,排汗效果好。

外衣部分,从最薄最轻的皮肤风衣到防风防水面料的冲锋衣都有各自不同的功效,带帽子的还能?;ね凡亢投?;短距离温度相对高些时最轻薄的皮肤风衣足以;长时间长距离我会选择有帽子的防风风衣,尤其跑山时说不定转到山的哪面儿就迎面撞上风,这时候帽子包裹上来作用大大滴!Mountain Hardware和Salewa的带帽皮肤风衣防风效果都超赞~

北京冬天跑步上身一般两件足以,不至于有沉重感影响跑动;如果个人体质还觉得冷或者长时间长距离室外跑、中间可以加一层,防风抓绒都可以、随自己喜好,长袖或者马甲设计效果都好、看自己体感温度和对外界温度的适应度决定。今年Nike新出的跑步羽绒马甲必须赞一个!第一次穿着出去跑就赶上北京的4-5大风,一步没敢停、贴身长袖+马甲愣没觉得冷,胸口一直暖暖的,大冷天儿跑着很有安全感~

下身:

腿部耐寒力比上身好很多,正午或者下午有时候我还穿半裤或者七分裤跑步、不过每个人要看自己的情况量力而行。早晚长裤(单层或者内层有保暖面料)或者压缩裤即可,冬天我更在意腿部衣物的贴合度、因为不能多停多走动以免热量流失导致感冒,跑着没基本时间去适应或者过多时间调整衣物,跑步又是主要以下肢运动为主,专门的跑步长裤或者跑步压缩裤能提供舒适的贴合度、支撑、但又不束缚腿部运动。最冷最冷的时候长时间跑山就外面再套一条防风弹性好的裤子吧。

几个”口儿”记得堵严:

-领口儿。里外两件如果有一件带帽子并且能收紧最好,如果都没有、一条buff头巾围住脖子解决一切问题!Buff还有一个作用:温度比较低的时候刚出门跑、先把Buff往上拽拽稍微遮挡住口鼻,让它们有个逐渐适应室外温度的过程,不至于猛一冲出去身体还没热鼻子已经冻僵,或者敏感的喷嚏鼻涕齐下。

-袖口儿。里外两件如果有一件的袖口是套拇指跑步设计最好,不太冷的时候不戴手套这个就能保证袖口不进风、还提供了部分手部保暖。没有的话、确保贴身长袖的袖口稍长些、围度贴合手腕,再戴上手表、这只胳膊的袖口就绝对不会进风啦!给女生的小tips:小巧的发绳用不约束手腕的松紧度系住贴身长袖的袖口,一来防止进风、二来备着还能束头发用。

-上装下装交接处。跑着跑着上衣也许会往上窜,然后小风就呼呼往里面猛灌!果断选择面料好贴合身体的上衣、并且稍微长一些的,或者把下摆塞进裤子里、服服帖帖跑~

-脚踝。冬天跑步我会选择腰儿稍微高些的跑步袜,确保跑动起来裤腿和袜子之间暴露的不太多,冷一些会穿压缩腿袜、这样整个小腿脚踝都不会冷了

几个部位记得保暖:

-头部。跑起来热量呼呼从这儿往外散,别说静止这、就是一直跑着也脑袋也要注意保暖,感冒了不是小事儿!帽子这个季节实用性最高,不厚不薄的适合跑步的帽子既能遮阳又能给头部保暖。

-耳朵。不是很冷的时候倒不用特别?;?,但如果有风或者长时间在温度比较低的室外环境运动,还是用头巾或者连着衣服的帽子把耳朵?;ず冒?;温度低长时间跑山不妨考虑户外专用的类似打劫帽一样只露出眼睛鼻子的防风face mask,像OR的face mask在鼻子下方有透气孔设计,呼吸一样顺畅。

-手。选择贴合的单层手套,如果跑山时间很长温度偏低、戴稍厚的防风手套,要不手僵了连杖都拿不??!

-脚。袜子薄厚的选择看自己喜好,如果长时间室外跑可以考虑双两双袜子,里面贴合速干稍短的、外面厚实保暖稍长的,前提是确保鞋里有足够的空间啊~

小贴士:

-跑山训练/比赛的时候我喜欢用Buff代替帽子,一来免去帽檐和树枝的冲突,二来Buff裹在头上基本是二/三层折叠、保暖性还好过很多帽子。Buff对长发或者头发层次不齐的女生是保持跑动中头发整洁的救星,用Buff包裹好头部后、拢到后面的头发按自己喜好扎结实,怎么跑头发都不会太乱。Buff还能当束发带,挽发髻超级结实!

131212_M粉条2

-女生冬天跑步如果觉得一层单裤足矣、依然建议套上一条舒适的短裤,这绝对是?;P的利器,尤其处在生理期中的时候、小腹也得到双层呵护;颜色和长裤反差大的外套短裤绝对让你回头率超级高~

-记得带个小润唇膏,臂包或者跑步衣裤专门的小拉链口袋里都能装下,暴露在寒冷天气里的嘴唇干裂的速度可不能忽视。

跑步有计划、其中也包括提前了解当天和跑步时间段的天气,相应准备调整衣物。北京的冬天有时候也多变,风说来就来,别因为准备的装备不充分耽误了跑步或者跑感冒了!

运动中身体持续产生热量,刚冲出门需要勇气,但也别高估了冷空气和低温的威力,要相信的是自己能够持续跑起来,身体热起来也驱散周围的冷空气~

不管是不是直接跑回家、尽量提前准备好更换的干爽衣物,大冷天儿绝不能让身体的热量自然风干、那样儿的话就是妥妥感冒的节奏!适当拉伸后、擦干身上汗水,及时更换干爽保暖的贴身衣物,如果在室外、加条保暖外裤穿上棉衣/羽绒类服装。

就是这样了,跑吧~ 不冷!

131212_M粉条3

延伸阅读:

东北篇:椰子教你跑在冬天之装备篇

江浙沪包邮区:无暖气,也跑步

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