If you run fast, it is easy to pull into anaerobic.
The above are some immature suggestions from Xiaobian.
Haze environment campaign, to reduce the area of skin contacting the air, you can try to reduce skin exposure by wearing hats, headscarves, etc.
If he inhales more air in the polluted air, it means that he inhales more pollutants.
When running, it is easy to be dangerous because of low visibility.
When the haze index is too high, it is recommended to choose indoor sports.
If you have to go out for running, wear a mask.
Because the bacteria and harmful substances adsorbed by particles in the atmosphere are easy to stick to the skin and cause allergic symptoms.
It is not directly fatal, but an invisible killer accumulated over time.
Morning running enthusiasts can check the weather the day before running.
After running home, you need to clean to prevent some particles from adhering to the body.
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Everyone has different sensitivity to the haze and choose different indicators according to their physical fitness.
Do you have any better suggestions on running in smog? Welcome to leave a message! [current benefits] healthy running bar select two lucky runners from the message at the end of the article to send one “commemorative T-shirt” for the online race of healthy running bar! Participation methods: 1.
They stare at the haze index every day and continue to sleep at home with peace of mind.
2.
At the same time, in haze days, the visibility is low and the air quality is poor.
You can choose to carry out some strength training indoors, or run on an indoor treadmill and wait until the weather is good.
Light up “watching” (the result is announced at 10:00 on December 16)..
（5） In addition to the smog weather, we should also pay attention to the danger of automobile exhaust, which is the “raw material” for producing PM2.5 It is also bad for runners.
Harmful particles in haze will also stay on exposed skin, which is easy to induce allergic reaction.
These substances will have adverse effects on the human respiratory system, causing acute rhinitis, acute bronchitis and other diseases.
We should be careful.
Some runners think: “how can a real runner be afraid of haze? It’s all a small matter.” , do not take it to heart at all, no matter how much haze, brush it for a long distance; There is also a kind of runners who worry too much.
（1） In winter, in addition to cold, haze is the obstacle to running.
At the end of 2013, the International Cancer Research Committee under the World Health Organization concluded that “air pollution causes cancer” after sorting out more than 1000 relevant research reports on five continents, At the same time, airborne particles (including PM2.5) are clearly listed as carcinogens.
The composition of haze is complex, and there are many atmospheric chemical particles in it.
（2） According to relevant research, if a person runs for three hours with 70% of the maximum oxygen uptake, the amount of air he inhales is equivalent to the amount of air he inhales during two days of sitting still.
4.
Most runners will set it at about 200, but the haze index that seriously explodes the table is to resolutely put an end to running.
In the face of haze, there are often two extreme practices.
Relatively speaking, breathing is not particularly smooth.
Wash your face, wash your hands, rinse your mouth and clean your nose to fully reduce the hidden dangers of haze to your health.
If the pollution is serious, they can change their sports strategy.
Once the pollutant particles we inhale enter the lungs, they are sedimentary and difficult to metabolize , this is the most terrible place of haze.
Haze is not only a pathogen, but also a carcinogen.
Therefore, often running on the side of the road is also very unhealthy.
（4） How to deal with haze? 1.
Some runners set the PM2.5 index of stopping running at 300, some are more sensitive at 100, and some are God runners at 400, This depends on the individual situation.
Because it is too early and the sky is not bright, it is difficult for the naked eye to judge.
Pay attention to cleaning after running.
3.
But jogging is the best way to run with masks, because masks hinder breathing.
The role of anti haze mask is not only to filter particles, but also for those diameters Smaller harmful substances can also play the effect of electrostatic adsorption to ensure that we can run smoothly in the weather with high PM value.
Here, we also need to remind morning runners, especially to check the air quality index.
We can choose places with less cars and more plants, such as parks and paths, which are safe and have relatively good air quality.
（3） How should we deal with the haze? Before running, we need to check the weather conditions of the day.