Precautions for running in high temperatures
Running in summer is risky. This is not a random statement to scare people. In fact, running in a high-temperature environment is as dangerous as working in high temperatures. So what are the precautions for high-temperature running? Let’s take a look!
1 day, time and place
The normal body temperature in the human body is about 36.3℃~37.2℃ ℃, a certain intensity of running training will cause the body temperature to increase by 1 to 2 ℃ in a short period of time, but due to the body's own regulation, the body temperature will eventually recover and be maintained within the normal range. However, this is generally speaking. In summer, especially after entering the three-day period, the daytime temperature in most areas of our country is above 30°C. In many areas, the daily maximum temperature can even reach 35~40°C, and the body temperature exceeds 40°C. ℃. Excessive temperature will not only cause the body to feel uncomfortable, such as stuffiness, dizziness, sweating, and difficulty breathing, but will also hinder the body's heat dissipation and destroy the body's thermostatic function. Ultimately, excessive body temperature results in severe dehydration and heat stroke.
However, harsh environments are not optional. Running in hot weather can greatly reduce the risk of heatstroke as long as you choose the right time and location.
The hottest time of the day is 12:00~14:00. High-intensity running training is absolutely not allowed during this time. However, between 10:00~15:00, due to the high ambient temperature , the sun is relatively strong, and running training is not recommended. The ideal running times are 5:00~7:00 in the morning and 7:30~9:30 in the afternoon.
In hot weather, it is best to run in a flat, ventilated place with shade. Although sunlight can be effectively avoided in the early morning and at night, after a day of exposure to the sun in an overly open place, the surface temperature will be very high, which is not conducive to running. Places covered by trees can solve this problem very well. In addition, due to the transpiration of plants, the ambient temperature in places with more shade will be relatively low, and the humidity will not be too high like the riverside, making it an excellent place for running.
2. Before the soldiers and horses use food and grass, go ahead
In summer, there is no need to wear heavy clothes to run out like in winter. You have to consider both warmth and exercise effects. Therefore, many people In my opinion, in summer, I just need to put on my running shoes and go out for a run. In fact, this is not the case. The hotter the weather, the more effort you should put into your equipment.
Clothes and tights: Some runners wear long clothes and trousers with a certain thickness when running in order to cover their flesh, or so-called sweating and slimming down. Such wearing may cause them to be covered even if they don’t suffer from heatstroke. Suffering from heat stroke. Therefore, it is best to choose short sweatpants and short-sleeved T-shirts that are thinner and have a certain degree of looseness. In addition, the body will sweat a lot when running in high temperatures, and the sweat will greatly affect the running experience of runners after the sweat soaks the clothes. When choosing clothes, you should choose quick-drying clothes and tights with good breathability.
Sweat-absorbent equipment: sweatbands and sweat-absorbent towels are essential for high-temperature running. Towels are designed to allow runners to dry their sweat in a timely manner after finishing their runs to avoid taking off their clothes and taking a shower immediately, causing a cold. .
Sun protection equipment: If you have to run in broad daylight due to competition or other reasons, you must do a good job in sun protection. Among them, sun hats, sun protection clothing, sunglasses, and light and breathable sunscreen are all Essential. In addition, you should also choose light colors with poor heat absorption.
3. Reasonable supplies
Running in the high temperature requires more than just perseverance and determination. If you don’t want to have weak legs, dizziness, or heatstroke and fainting during running, don’t do it easily. The supply of energy, water and inorganic salts is ignored.
Energy: In hot weather, you may no longer need to allocate part of your energy expenditure to keep out the cold and heat your body, but you must not run on an empty stomach. Eat a reasonable meal or take an appropriate amount of glucose supplement 2 to 3 hours before running. Very critical.
Water: Water is a key substance to maintain the body's metabolic cycle and maintain a constant body temperature. Running in high temperatures will cause the body to sweat and lose a lot of water, so you should pay attention to water replenishment before, after, and during running. Of course, blindly drinking more water is not a good thing. Drinking water should also be within your means based on the temperature and humidity of the environment and the most intuitive amount of sweat. Otherwise, drinking too much water will not only affect your running status, but may also cause Hyponatremia or water intoxication. A more reasonable way to drink water is to drink an appropriate amount of water 10 to 15 minutes before running (1/4 cup of an ordinary cup is enough); when running for longer distances, replenish water approximately every 15 minutes. The amount should not be too much each time, 1 to 2 sips is enough. However, don’t drink heavily immediately after running. After about 15 to 20 minutes of recovery, drink an appropriate amount of water according to your needs.
Inorganic salts: Not only water flows out with sweat, but also many inorganic salts. Calcium can relieve muscle contraction, magnesium can help improve cell function, and potassium and phosphoric acid can help regulate PH value. Balance is necessary to maintain and regulate body balance. After running, you can promptly replenish the lost inorganic salts with some functional drinks.
4. Control of speed, intensity and volume
High temperature is a fact that you cannot change. The only thing you can control is the speed, intensity and volume of your running.
It is not recommended to perform large amounts of high-intensity fast running in an environment where the temperature is too high.
First of all, you should choose medium-speed running or easier jogging instead of fast running. The pace should also be lower than usual, and the deceleration amount should be about 20~30s/km.
Secondly, choose a flat road or a route with a small slope, control the size of the stride and the rhythm of the stride, and run smoothly and evenly, which can help your body better adapt to the high temperature environment.
Finally, the amount of running should also be controlled. It is recommended that the daily running amount is 3~5km, and try not to run more than 10km during normal training.
5. Treat high-temperature running rationally
Running ≠ risk your life, run rationally, this is the most important point I want to say.
The ambient temperature is >34°C which is very unsuitable for running. At this time, the risk of heatstroke is extremely high. For the sake of your life safety, you should give up running training rationally and instead do some indoor activities with low intensity. Aerobic or machine training. In addition, during running, runners should always pay attention to their physical condition and never run recklessly for the so-called goal with god-like perseverance.
Naturally, it is impossible to carry a thermometer on your body when running, but the human body also has a function called feeling.
When you feel that your heartbeat is no longer stable, your chest is tight and you can’t breathe, and your breath is very hot, it means that your body is approaching a certain critical point. At this time, you should slow down. speed until body temperature, breathing, and heartbeat return to stability. If you feel suffocated, weak on your feet, dizzy, light-headed, or breaking into cold sweats, we regret to inform you that you are only one step away from heat stroke. At this time, you should end your run immediately.
Of course, whether you have finished running or have to stop running during the process, the so-called stop does not mean to stop suddenly like a sudden brake and then find a place to lie down. After you stop suddenly, the body's energy metabolism will not stop immediately following your steps, but the body's energy consumption for exercise has stopped. At this time, the energy supply exceeding demand will cause the body temperature to explode, and severe cases will directly cause coma.
The correct method is to gradually reduce the speed after finishing running, or use walking to gradually return your body to a resting state.