Urban “night runners” run correctly to be healthy

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Wearing relatively uniform sportswear with fluorescent reflective strips on their bodies or shoes, “night running groups” of more than ten people meet up on the streets of Shanghai on winter nights from time to time. A big data report on Chinese runners’ sports shows that morning and evening have become the two peaks for runners. Among them, the “morning joggers” are mainly those born in the 1970s, and the “night joggers” are mainly those born in the 1990s. Because “you can’t get up when you run in the morning”, night running has increasingly become a new activity for young urbanites that combines sports and social attributes. trend.

So the question is, is it better to get up in the morning and run for a while? Or should I run a few laps before going to bed? What should you pay attention to when running at night in winter? What situations are not suitable for night running?

Morning running or night running, which one is better?

Is it better to run at night or in the morning? On the Internet, discussions around this issue can build tall buildings. As a doctor, the answer is: Night running and morning running have their own advantages. Which method to choose depends on personal preference and physical condition.

■Advantages of night running

Cooler temperatures: In areas with high summer temperatures, night temperatures are relatively cooler, reducing the possibility of overheating while running.

Relax your body and mind: The environment at night is relatively quiet without the hustle and bustle of the day, which can help you relax your body and mind better and relieve daily stress and fatigue.

Exercise before going to bed: Some people like to run at night because it consumes a certain amount of energy, helps relax the body before going to bed, and improves sleep quality.

■Advantages of morning running

Fresh air: Morning is usually a time when urban air pollution is less, making the air fresher and more suitable to breathe. At the same time, you can enjoy the beautiful sunrise during your morning run.

Refreshing and refreshing: Morning jogging can activate the brain, make people more alert and focused, and help improve work efficiency and thinking ability throughout the day.

Mobilize the joints: Morning jogging can help move the joints and muscles of the body, increase the body’s flexibility, and prevent sports-related injuries.

Regular life: Morning jogging requires getting up early, which virtually cultivates a regular life schedule and improves self-discipline and time management skills.

Of course, the final choice of running at night or running in the morning depends on personal living habits, work and rest time, and preferences. Either way, it’s best to maintain a moderate amount of exercise and listen to your body’s feedback to ensure safety and comfort.

Under what circumstances should you not run at night?

Please note that night running is not suitable for everyone. These situations can easily lead to tragedy and are not suitable for night running:

Areas with high security risks: If you are in an area with poor nighttime security or high risk factors, night running may not be suitable for you. Safety is always the primary concern.

Health Problems: If you have heart disease, respiratory disease, or other health problems, it is recommended to seek medical advice before engaging in any high-intensity exercise. Night running may place a certain load on the heart and lung function and is not suitable for individuals with related diseases or who are at higher risk.

Vision problems: If you have severe vision problems, running at night may increase your risk of accidents because you may not be able to see the road or obstacles clearly. In this case, it is safer to exercise during the day.

Dislike of nocturnal activities: Everyone has different body clocks and activity preferences. Some people prefer to exercise during the day, with plenty of sunlight and natural light. If you have no interest or comfort in nocturnal activities, night running may not be for you.

In short, running needs to be selected based on individual physical conditions and environmental factors. If you have health issues or safety concerns, seek advice from your doctor or exercise professional to make sure an exercise regimen is right for you.

What to pay attention to when running at night in winter

When doing night running in winter, keep these things in mind:

Wear appropriate clothing: Choose appropriate sportswear based on weather conditions to maintain a comfortable body temperature and prevent colds. Layered clothing can help you regulate based on exercise intensity and body temperature.

Use reflective gear: When running at night, make sure you are visible to people and vehicles. Increase your visibility by wearing a reflective vest, sports cap or reflective arm bands, and using reflective stickers on your shoes, etc.

Choose a safe route: Choose a route that is known to be safe for night running, preferably in a bright, well-trafficked area, and avoid remote or dangerous areas. Familiarize yourself with road conditions and try to avoid obstacles or uneven surfaces to reduce the risk of falls and injuries.

Use appropriate lighting: Carry lighting such as a flashlight, headlamp, or reflective ribbon to see the road and your surroundings clearly at night.

Stay alert: Stay alert and observe your surroundings. Try to avoid wearing headphones so you can hear sounds from around you, including cues from vehicles and other runners.

Inform others: Try to tell family or friends about your night run plans and expected return time, and keep your phone switched on in case of emergency.

Don’t over-run: In cold weather, don’t over-run to avoid excessive fatigue and cold exposure. Know your condition and if you feel unwell, stop running immediately and seek medical help.

Remember, safety is paramount when running at night. Following these precautions can help you stay safe and enjoy your fall and winter evening runs.

What danger signs to watch out for

When running, these are possible signs of a sports injury to be aware of:

pain. During running, pain suddenly occurs in knees, insteps, waist, hips or other parts, which may be a sign of excessive stress or other damage to the muscles and ligaments.

swelling. The injured area may be swollen, the hand may feel tense, and the symptoms may be more obvious. If the swelling is significant, you can use an ice pack or bandage to fix it.

Feeling heavy or stiff. If your limbs feel heavy, stiff, or sore after running, it may be a sign of muscle strain or excessive fatigue.

Fall or sprain. If you accidentally fall or suffer a sprain or other injury while running, swelling, pain, etc. may occur, which requires prompt treatment.

If the above situation occurs, you should stop running immediately, apply hot or cold compresses to the injured area, and then rest for a period of time for observation to determine the severity of the injury and make appropriate treatment plans. For symptoms of pain or discomfort that last for a long time, it is recommended to go to the hospital for detailed examination and treatment.

When performing running or other sports, you need to pay attention to your body’s reaction, gradually adapt and increase the amount of exercise, and avoid excessive fatigue and injury. Proper nutrition and rest are also important factors in preventing sports injuries.

(The author is Shen Chao, chief physician of the Department of Orthopedics, Xinhua Hospital Affiliated to Shanghai Jiao Tong University School of Medicine)

Related Links

How to Rehabilitate a Knee Injury

Running can easily injure your knees. If your knee is injured, rehabilitation exercises can help strengthen the muscles around the knee joint, improve stability and flexibility, and gradually restore normal movement function. Some common knee rehabilitation exercises for reference:

Straight leg raise: Lie flat on the ground, straighten your knees and lift them slightly, hold them in the air for a few seconds, then slowly lower them. Repeat 15 times, gradually increasing the number of times.

Quadriceps exercise: Sit on a chair and keep your torso upright, straighten your knees and keep your heels on the ground, then slowly straighten your knees until your calves are parallel to the ground, then slowly bend your knees back to the starting position. Repeat 15 times, gradually increasing the number of times.

Medial and Lateral Knee Resistance Training: Sit in a chair with your feet flat on the ground. Use a rubber band with light resistance attached to the top of the knee to push the knee to the outside (abduction) or inward (adduction). Repeat 15 times, gradually increasing reps and resistance.

Balance exercises: Maintain balance while standing, bend your injured knee slightly and try to keep it as steady as possible. Try balancing on one foot for a while and gradually increase the time.

Please note that rehabilitation exercises should be carried out according to individual circumstances and the advice of your doctor or physiotherapist. It is important to gradually increase the intensity and range of motion to avoid overdoing it or causing secondary injuries. If pain or discomfort worsens, stop exercising immediately and seek professional medical advice.

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