The high temperature can not stop the runners’ love of hot running.
Slowing down the speed of exercise will raise the core temperature.
If you have an obvious thirst, your body is warning of water shortage.
to 4 p.m., and the temperature in the morning and evening is usually more suitable for running, such as early morning, such as 4-8 a.m.
A lower pace in summer does not mean that your ability decreases.
06 choose seasonal equipment.
Drink 400-500ml of water about 2 hours before running, and then drink 200ml about 15 minutes before running, so that the body can obtain sufficient water reserves; Every 15-20 minutes of running, you can take in 100-200ml of water; Within two hours after running, you need to replenish more water to restore your body’s water balance.
Heart rate is an important standard to measure exercise intensity.
It is better to wear a watch with built-in photoelectric heart rate technology.
If you feel high body temperature, rapid pulse, dizziness, nausea, headache, weakness, difficulty in maintaining balance, muscle or abdominal colic, cold and wet skin and sweating, please stop running immediately!!! And move to a cool place! Supplement energy drinks in time, and use wet towels, cold water or even ice to cool down.
Too high heart rate means that the burden on the body is increased, and the risk is quite large.
If the amount of training reaches more than 10 kilometers or more than an hour, and there is a lot of sweating during exercise, you should supplement the electrolyte lost by your body while drinking water.
The running is continuing ✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩10025 ✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩6 tips for safe running in high temperature warm tips from Changsha Yue running group: 6 knowledge points you need to know about running steps in summer! 01 avoid high temperature and don’t “bump into each other” during high temperature period.
and after 7:30 p.m.
Slow down, according to your most comfortable state, do not blindly increase the speed.
You can eat salt pills or drink some sports drinks.
The hottest time of the day is from 10 a.m.
Some summer sports clothes are also specially treated in the heat dissipation area of the body.
Only when you are slow can you run long, long and comfortable.
On the one hand, it is clothes made of sweat absorbing fast drying materials, and on the other hand, it is running accessories for sun protection.
03 replenish water in time.
The faster you run, the more heat your body produces.
The body needs to send more blood to the capillaries of the epidermis to dissipate heat, which reduces the blood supply in the exercise muscles – the muscles get less oxygen and blood, so you have to slow down.
From June 20 to June 26, 2022, Yue Pao Weekly is another week away.
Therefore, you must be slow in summer.
Running in summer will increase the water consumption of the body, and there will be more water to be replenished naturally.
However, high temperature reduces the heat conduction efficiency of the body surface.
When the cool wind comes in autumn, your speed will naturally increase under the same exercise intensity.
04 pay attention to the heart rate in the environment of high temperature and humidity, the metabolism is accelerated, the oxygen content in the air is reduced, and the oxygen consumption of people during exercise is greater, so the heart needs to work harder to meet the needs of the body.
Choose T-shirts and shorts made of thin and fast drying materials.
In order to maintain the water balance in the body and improve our sports performance, we need to supplement water scientifically before, during and after running.
By monitoring your heart rate and adjusting your running pace, you can control your heart rate within 85% or even 80% of the maximum heart rate.
If the symptoms are not relieved or the situation continues to be serious, be sure to seek medical advice in time.
End welcome to join our team, healthy body, Happy running ✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩✩..
Slight heatstroke may cause nausea and dizziness, while severe heatstroke may cause heat stroke, which is life-threatening.
Beware of heatstroke heatstroke may be caused by insufficient heat dissipation and electrolyte imbalance during exercise in a high temperature and humid environment.
For example, more breathable mesh cloth is used at the armpit, back and waist of some clothes to enhance heat dissipation.