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数九寒冬跑不停

立冬伊始,爱燃烧推出了“冬季跑步怎么穿”系列文章。不知各位小伙伴冬训进行的如何了呢?这两天各项赛事轰轰烈烈开始了报名,昭示着新的赛季悄悄开始了倒计时。进入三九天,爱燃烧继续给大家介绍如何跑在冬季,为来年春天的好成绩备战。

140115-winter-runner

今年东北的冬天算是比较温润的了,往年腊八早已-25℃往下,今年才到-19℃意思意思,沿海城市甚至出现了7℃的高温,快赶上江浙沪包邮区。缺点也随大溜,跟全国大部分地区类似,就是静止气团导致的雾霾。眼看就要大寒了,如果走俗语中“大寒不冷倒春寒”路线,一路冷到4月低的话,今年的冬天可以说是才刚刚开始。

一、着装小贴士

除了三层穿衣法和气温+10℃穿衣,希望大家穿衣服的时候要记得把衣服逐层塞进裤腰里,别嫌土,这样能起到更好的保温效果。再就是关注“时温”,即跑步当时的气温,现在不少网站都可以查到此类数据,有些跑步APP也内置了时温和日出日落时间,非常的贴心。

带衬里的跑步风衣要好于单层的皮肤风衣。之前有件迪卡侬的,一直觉得不太给力,趁沈阳asics撤柜,入了件带衬的,感觉够用了,不过它的防水性也在慢慢下降,一直没有合适的继任者入眼,之前喜欢过一阵adistar的同名跑步风衣,但是好像不在产,一声叹息啊。

哪怕薄薄的一层衬里也可以形成一层空气膜来帮助保温,更可以让水汽均匀透出。

迪卡侬的2层保暖基本是他家的拳头产品了,即便是海淘盛行的今天,也很难找到替代品。

沈阳街头曾碰见过帽衫+耳机组合的小哥,这样虽然很酷,但是安全系数低,帽衫影响视线,而耳机在马路上则阻挡了很多警告音,视觉和听觉都被阻塞了,这在路跑时是非常危险的。

二、鞋袜的相对论

自从给好友推荐过 asics noosa 以后,有人一口气收齐了7和8,而且一直穿到元旦的厦门马拉松之前,要知道沈阳那个时候已经下了几场雪了,而且平均温度也接近-15℃,早上更冷——-18℃,但实际表明并没有冻脚的感觉。我的判断是这样的,noosa与原价49元的迪卡侬跑步袜配合,可以让脚部的湿气迅速排出,保持了干爽,也帮助维持了脚部的温度,当然这种平衡是微妙的,也是脆弱的,如果赶上一个大风天,起保温作用的空气膜会被风带走,保险一点,大家还是预备双 goretex 的跑鞋比较好。

三、配件

相信很多人进入冬天对于手表的佩戴都有点纠结,我之前是戴在手腕处的衣服外面,后来发现表面向内戴手指上是个好主意。操作起来也更为顺畅,并且按键式手表的优势也得到了更大的发挥,单手就可以操作3个按键,如果操作熟练的话,左下的按键也可以通过向大拇指根部挤压表盘来实现。

手套基本过了2km热身之后就不爱戴了,不过避免冻疮还是不会把他们摘下来,我的感受是在-10℃之上,戴与不戴两可,但是不戴影响幸福指数。曾有体校生告诉我,他们冬训必须戴手套,教练不让把手收袖子里,原因可能是影响动作的舒展性。

四、场地

雪后其实非常适合跑步,一方面污染被雪压住,另外没被压实的新雪还不是很滑,踩上去可以体验到和平时跑步不一样的乐趣。当然,雨加雪之后就行不通了,那地面滑得可以飞起来。不过话说,今年帝都都快过年了貌似还没下雪?

五、雾霾、气温、气候

好天气+跑步 > 好天气+不跑步 > 坏天气+跑步 > 坏天气+不跑步,跑步可以兴奋纤毛组织,加速排痰,有抽烟习惯的就别矫情了,少抽一根烟就是蓝天。另外,选一个植被和水系丰富的环境(比如城市公园)也可以有效提升局部的空气质量。

再就是最近研究了下气象学,大概意思就是暖和日子肯定雾霾比较重,冷空气一下来立马给吹得干干净净的,要看你更喜欢什么样的日子跑步了,是暖和的脏天,还是冷的干净天。

我个人怕热,夏天跑容易中暑,所以更中意冬跑,对于我来说冬天跑不是阻碍而是享乐,也许当你对一个事兴趣十足的时候,没什么可以阻挡你,也许阻挡你的只是你的心。

相关文章:

椰子教你跑在冬天

椰子教你跑在冬天装备篇

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