As soon as summer arrives, we often see news of runners dying suddenly due to running, which makes everyone panic. In addition, some public opinion deliberately exaggerates the dangers of summer running, which makes everyone afraid to start running outdoors easily. The hot weather in summer will definitely reduce the comfort of running, and it will indeed test the will of the runners more, but this does not mean that the harm of summer running is exaggerated. As long as you make scientific preparations and raise awareness of prevention, running in summer is no problem!
1. Step by step, appropriately improve adaptability.
Research has found that after exercising in a hot environment for two consecutive weeks, the human body will gradually adapt to the thermal environment, which is called heat acclimatization. Thermal acclimation mainly reflects the improvement of body temperature regulation, water and salt metabolism, and cardiovascular function.
Therefore, we can keep the amount of exercise in a hot environment at 70%-75% of the daily amount of exercise. For example, if you normally run 10 kilometers, you only need to cover a distance of 7-7.5 kilometers in a hot environment. At the same time, the pace should also be appropriately reduced.
2. Maintaining the heart rate is more important than maintaining the pace.
The heart rate will increase when running in hot weather. This is related to factors such as increased workload on the heart and sweating. In other words, at the same speed, the heart rate will accelerate. After the heart rate accelerates, More likely to cause fatigue. Assuming that 10 degrees Celsius is the optimal running temperature, when running in 32 degrees Celsius weather, the pace per kilometer will be about 17 seconds slower than in other seasons. Therefore, it is important to maintain the heart rate, and it is acceptable to slow down the pace appropriately while maintaining the same heart rate.
3. Keep plenty of water before running, and replenish water in small amounts and multiple times during running.
It is recommended to drink 500-800 ml of water at one time 1-2 hours before running. The more fully hydrated the body is before running, the lower the risk of dehydration. Carry water through a running waist bag or running backpack. Replenish water in small amounts and multiple times during running. Drink 200-300 ml of water each time. If you run within 1 hour, boiled water is enough. If you run for more than 1 hour, you need to supplement with sports drinks containing electrolytes. At the same time, rehydration after exercise must be greater than the amount lost in sweat (equivalent to 150%-200% of sweat loss). The amount of rehydration can be determined by weighing the body weight before and after exercise.
4. Try to use the "pre-cooling" method before and during running
By pouring some water on your face, head and body before and during running, you can lower the body's core temperature and surface skin temperature, and increase the temperature of the body from the inside to the outside. The heat dissipation gradient on the body surface reduces the peripheral blood flow used for heat dissipation, increases the heart's stroke volume, maintains the stability of the body's internal environment, and improves the body's ability to exercise in high-heat environments.
5. Cross-training is more effective.
Choose to perform relatively high-intensity strength training, swimming and other methods indoors to replace part of the running. Integrating multiple training methods instead of doing one-on-one exercise is the so-called cross-training. Using cross-training can not only avoid excessive physical exertion, but also allow physical fitness to be maintained and improved. Running less often and replacing it with other training methods will not damage your running ability at all, and may even improve your running ability.
6. Wear breathable, quick-drying clothes
Try to choose breathable, quick-drying clothes, which help dissipate heat and lower body temperature. Long sleeves, long pants, and compression equipment can basically be discarded during this season. Running hats and sunglasses are more important in summer, as they can reduce head exposure and reduce heat sensation .
Finally, if you drank alcohol or stayed up late the day before, don’t run the next day. You must have a good routine and stable physical fitness. Avoid periods of high temperature exposure when running. If symptoms such as headache, dizziness, vomiting, and muscle cramps suddenly occur, you should stop exercising immediately, find a cool and ventilated place, quickly replenish water, stay calm, and call 120 or seek help if necessary.
►【Related Products】Aide Technology-Road Running Event Timing Solution
Aide Technology Official Website www.aidegroup.cn
