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冬季跑步的好办法

东北有个词语叫“猫冬”,意思是冬季太冷,人们都停止外出,躲在家里等待冬天过去。我国幅原辽阔,到了冬季,大部分地区都会降到零下,这是跑步者不得不面对的现实问题——跑步变得不舒服且不方便,积极性开始降低,甚至有人打起了退堂鼓……难道跑步者也必须猫冬吗?有没有解决办法呢?

131219_lele_winter

图、文 by 王乐

问出这样的问题,说明你已经是一位意志坚定的跑步者,下面介绍一些我和那些全季节全天候跑者总结出来的一些行之有效的方法。

1、提高积极性,请约上朋友一起

如果你觉得冬天太冷不想出门,并因此打乱训练计划觉得懊悔的话,约上朋友一同去跑步是个不错的方法。实践证明这非常有效。跑步运动理论上属于个人项目,但是千万不要忽略小伙伴的作用,当你在被窝里犹豫不决咒骂这该死的冷天气时,一想到朋友还在等着和你约跑,你那摇摆的天平或许就增加几分坚定,于是你穿上运动衣,走出房门,在楼道里稍作停留,适应一下温暖室内和天寒地冻室外之间的温差,跑向你们约定的地方,结果将是一天都非常美好。

什么,你说你约不到朋友?在这个通信无比发达的今天,各种博、各种信、各种哎屁屁早就让天涯若比邻变成现实,我相信你能找到遍及天下的跑友,就像我相信你能够在冬天爬出被窝跑步一样。

冬季跑步辛苦之处往往是出门的一刹那,跑起来身体慢慢变热,美好的感觉又会重新回到身体里来,你绝不会后悔这次训练,你会感激和朋友在寒风中的约定,而你的朋友和你也有同样的想法。

2、全副武装,但刚出门要感到“有点儿冷”

很多人有这样的困惑,冬季跑步穿多少衣服才合适?选择衣服之前我们要了解这样一个事实——跑步的时候身体是要发热的。于是你有两种选择:穿上足够的衣服让身体暖暖的出门,跑起来会热;或者穿少一点,出门有点儿冷,跑起来身体发热后正好达到冷热平衡。两难选择时我们会抓住主要矛盾,跑步的时间段才是你占用时间最多的项目,刚出门冷不过很短的时间,但是跑起来热才是真正的烦恼。

另外在北方,帽子手套必不可少,头是散热最快的部位,戴上帽子(或者冬季耳包)会使你少穿些衣服成为可能。手基本没什么脂肪?;?,最容易降温,手套必不可少。如果下雪了,还要考虑防滑的跑鞋,如果刮风了还可以带上口罩或者魔术头巾,如果你戴眼镜,则要选择能够减少雾气的运动眼镜,空气干燥适当涂抹保湿护肤品。冬季跑步真的很麻烦,但也真的会有回报(冬练三九嘛)。

131219_fly_winter2

3、注意安全,热身怎么强调都不为过

强调热身源于我自己的受伤经验,其中一次膝盖伤就是没有热身造成的,为此休养了大半年。我买了很多药水、药膏、贴布,还有护膝,差点造成冬季跑步的心理阴影。后来我把冷天热身这件事儿牢牢印在脑海中,融入到血液里,也慢慢把自己跑结实了,从此再也没有受伤。

冬季要热身的道理很简单,我们都知道冷天启动汽车要先热车,人也一样,需要一个肌肉慢慢变热变柔软变灵活的过程。如果你还不了解冬季热身的重要性,请把处在冰冻状态的玻璃杯放在开水里,就知道忽冷忽热的厉害啦。

参考文章:《积极有效的热身活动》

4、保持舒适,多准备一套跑后的装备

前面讲的出门微冷的着装标准只能部分解决冬季跑步问题,但更多的情形是无论怎么尝试,跑完都会出汗,特别是进行强度训练的时候。如果你到某一固定场所,我建议你带上两顶帽子,两副手套,两件贴身的衣服,double你的装备,穿一套备份一套。如果可以的话,内裤也备份。这样做在前往跑步场所的时候会比较辛苦,毕竟大包小裹像个出远门的流浪汉,不过在你顶着寒风跑完步,浑身汗涔涔的时候,这些干爽的衣物将使你明白所有辛劳都是值得的。是的,跑完步,换上所有干衣服,有个词叫焕然一新。

这条建议也来自我的亲身体验,我在一个零下15度的天气里进行25公里训练,我跑的很愉快,像蒸汽机车一样充满活力,充满自豪。但是训练结束之后,我笑不出来了,随着渐渐平缓的心跳和热气散去,我开始感觉寒冷,浑身湿漉漉的非常难受。帽子手套也湿了,还结冰……后来我到洗手间把贴身内衣都脱了,才找回了久违的干爽感。那天回家,我一路都在念叨:要是有保暖的干衣物该多好……

很多朋友都会选择在冬季坚持训练,因为一开春就是马拉松的黄金季节,大量比赛等候在那里,就像那句瘦身名言“三月不努力,六月徒伤悲?!币谎?,冬季努力的人,一定会在春天的比赛中有丰厚的收获。以上说的是气候寒冷的北方地区,如果你身处南方,请看爱燃烧身在南方的小伙伴的文章:《无暖气,也跑步》。

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