When the weather is hotter in summer, runners should also gradually increase the running time in hot days
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⑤ : cool your body Reagan suggested that runners can cool your body in several ways
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⑥ : do a good job in sunscreen measures
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Runners can start training when it is hot in spring and choose to train when the temperature is high twice a week
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In addition, you should know your “high temperature warning line” and where your limits are
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It has both challenges and benefits
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03: precautions for summer training Patrick Reagan won the Javelina Jundred 100 mile (boar 100 mile) cross-country race for three consecutive years
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The training time is shorter and the speed is slower, and gradually promote it on the premise of ensuring physical health
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When running at high temperature, there must be no less sunscreen
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When the following phenomena appear, it may indicate that you have exceeded the limit and reached the point of heatstroke: you sweat too much, but you feel cold, wet and cold skin, and goose bumps in severe cases; Feel weak, dizzy or dizzy, headache or nausea; If you have any of these symptoms, it’s time to stop and calm down
Third, a study in 2020 found that after two weeks of high-temperature training, after completing the same training, the runner’s heart rate can be reduced by 35 times per minute, the oxygen consumption can be increased, and the exercise economy can be improved
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When the weather is cool in autumn, you will find that your performance has been significantly improved, which is the biggest benefit of hot training to runners! 02: high temperature training ≠ challenge the limit runners need to realize this: high temperature training is to improve personal ability, not to exceed the physical limit
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Xiaobian carries over these experiences, and I believe you can also benefit from them~ ① Monitoring body reaction: the impact of high temperature on each runner is different
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Don’t come up and carry out summer training against the temperature of 35 ° at noon
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It is one of the most difficult running races in the world
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② Step by step: the body needs a process of adaptation to high temperature
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At the hottest time of the day, it is usually 2-3 p.m
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If the plasma volume increases, your body can deliver blood to cool your skin temperature without affecting the supply of oxygen to your muscles
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Reagan generally does not carry out high-intensity exercises such as interval training, but through long-distance jogging to adapt the body to the hot weather and avoid heatstroke
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However, today Xiaobian wants to talk to you about something new! If running in summer doesn’t avoid the high temperature, will it be good for runners? First of all, we should make a clear position and avoid running in high temperature
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Second, when running and sweating, the body and heart temperature will be reduced and the heat dissipation speed of the body will be accelerated, both of which are conducive to the cooling of the runner’s body
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In particular, when you feel a little bored with plain running training, you can also try new ways to play (of course, there are precautions later)
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④ : one of the most important measures to prevent heatstroke in summer running is to replenish water
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③ : avoid high-intensity training at the hottest time of the day
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This practice is certainly correct, but Xiaobian feels that we give up eating because of choking and ignore the benefits of training in high temperature
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For places that cannot be protected by clothes, you need to apply sunscreen
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When trying high-temperature training, you need to make relevant preparations to give the body an adaptation process
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Soak your hat in cold water before running, or put ice in a towel around your neck, which can bring a little cool to your body
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You can try it before sunset in the evening and when the sun rises in the morning
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Every time I mention summer sports, I will mention a key point: avoid the high temperature period
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Over time, every time I talk about running is night running and morning running
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What is the final effect? You can run faster or more efficiently at any temperature! Moreover, 75-80% of runners can adapt to high temperature training and achieve such transformation through 4-7 days of training
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01: unique benefits of high temperature training according to the existing data, generally speaking, runners persist in high temperature for two weeks, running for a total of 60-90 minutes each time, and the body will adjust to the high temperature environment
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If you don’t supplement water in time, it will lead to heatstroke or heat failure, which is life-threatening in serious cases
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Everyone’s demand for water is different, but because there is more water diversion loss in the body during high-temperature running, Reagan suggested that runners can double their water supply at this time, that is, drink twice as much water as at other times
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The temperature is often kept above 37 ℃ during the day and there is no shade in the whole process! Reagan’s good performance is inseparable from his rich running experience in high temperature
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Hot weather training will accelerate the loss of water in the body and increase the core temperature
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Avoid direct sun exposure to the skin as much as possible
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Even the same runner has different reactions to high temperature every day
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So, what does this adaptive adjustment mean? It means the overall upgrading of physical fitness – first, the increase of plasma, which is a liquid component in the blood
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Reagan suggested that long-distance runners should monitor their heart rate regularly and record the temperature, humidity and body feeling of the day in detail, so as to know what weather conditions they can run safely
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It can’t carry out high temperature training every day at once
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About Xia Xun, do you have any experience to remind runners? Welcome to the comment area to communicate with Xiaobian! Source: This is Gudong and Netease running –
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