How good is winter night jogging for your health?

On November 23, MSc. Tran Thi Hoai Thanh, Deputy Department of Musculoskeletal and Rheumatology, Tam Anh General Hospital, Hanoi, recommended as above, explaining that low temperature causes muscle contractions, reducing blood flow to the muscles. joints, so joint tissue can expand slightly while joint fluid tends to thicken, leading to pain and stiffness.

For people with sensitive joints or arthritis, pain symptoms often get worse when jogging. The cold weather and rain make the running track slippery and the light is drastically reduced, easily causing runners to slip and fall, causing muscle strain injuries, sprains, ligament strains, and in more severe cases, dislocations and broken bones. If not treated properly and promptly, long-term injuries cause serious damage to muscles, joints and connective tissue.

Dr. Thanh advises runners to note the following to ensure musculoskeletal health and avoid injury.

Warm up carefully

Many people who run at night skip or skip the warm-up period before running, thinking their body has warmed up after a whole day of activity. In fact, in winter, muscles often stiffen faster, warming up is an important factor, helping to increase blood circulation to specialized muscle groups. Thereby, the body is more flexible, increases lubrication in the joints, reduces the risk of injury and improves running performance.

About 75% of runners get injured each year, according to Dr. Hoai Thanh. Among them, knee pain is quite common. The main reason is not warming up carefully, and repeated stress can easily cause the patellar tendon to swell and become inflamed.

Warm up time before running in winter needs to be longer than in summer, 10-20 minutes. Choose dynamic stretching instead of static stretching to improve blood circulation and joint flexibility in cold weather. Encourage warming up by cycling or walking before running to loosen up the body, prevent injury and increase performance.

Regulate runtime

Excessive jogging puts muscle fibers or tendons under excessive pressure. With repeated muscle strain, many small tears will form in the tendon. When tendon damage exceeds the body’s ability to repair itself, it causes inflammation. Excessive prolonged movements, sudden rotation and extension of the knee can also easily lead to a number of conditions such as knee bursitis, torn meniscus, ligament damage…

Symptoms of injury when running too hard include sharp pain when running, difficulty moving, joint swelling, and pain that lasts even after stopping running. If you are subjective about these injuries, runners can face many serious complications such as persistent pain, osteoarthritis, bone fractures, and bone infections.

In winter, choosing shorter distances helps reduce the impact of weather on the body. The body also regulates temperature more effectively, gradually adapting to changes in temperature, ensuring a safe and effective exercise process. People over 40 years old or 10 kg or more overweight who are planning or just starting to pursue running should consult a doctor.

Doctor Thanh advises runners to choose routes with lots of light and convenient traffic to ensure safety. Jogging brings many health benefits, but each person should listen to their body and find a schedule that suits them and their health condition.

“You should not run continuously 7 days a week because there is a risk of overload,” Dr. Thanh said, adding that after running, people should stretch lightly by walking, helping the muscles to repair and recover quickly. thanks to continuing to promote metabolism in the body.

Choose appropriate clothing

Winter runners also need to keep their bodies warm, but if their clothes are too thick, the body will heat up while running, hindering movement and causing more sweating. Dr. Thanh advises runners to wear many layers of clothing and gradually take them off as their body heats up. The innermost layer has the effect of retaining heat, the outermost layer should be made from windproof, waterproof but breathable and reflective materials to ensure safety at night.

Gloves are a necessary item in winter, not only protecting joints but also enhancing grip when using phones or other equipment while running. Hats keep your head warm and protected from wind, protecting your face from common weather elements at night such as drizzle or cold dew.

Wear shoes with grip to reduce the risk of slipping on wet days. Do not wear shoes that are too tight because it puts pressure on the feet and toes, changing the normal alignment of the joints. People should change their shoes every 500-800 km of running or when they see that the cushioning ability is no longer good, the cushioning shows signs of collapse or the sole is worn out.

Bring spare supplies

Prepare a basic medical kit, including bandages and painkillers, in case of minor injuries.

Cold weather may make runners feel like they don’t need to drink water, but staying hydrated is important. Bring a small water bottle to ensure your body is fully hydrated throughout the run. You should find someone to run with or announce it so at least one person knows you are exercising late at night.