Wear appropriate clothes.
For runners who want to prepare for the marathon through summer training, the 16 weeks from June to September is the best time to prepare for an autumn race.
If you want to prepare for success, you should plan your training scientifically and choose different running intensity according to your heart rate, so that you can run more efficiently.
Running according to heart rate is more effective.
Pay attention before, during and after the summer run.
At this time, the blood vessels of the human body are in an expanding state.
Haruki Murakami said, “I don’t want to run today, so I go running.
After running in summer, the whole body will sweat.
Because the inability to run under high temperature and humidity may not be the most important thing, but the most afraid thing is the danger of running out: dehydration, heatstroke, fainting, hot cold, and even sudden death.
In summer, it is more important to run safely than “keep running”.
Appropriately reduce the amount of exercise.
It is recommended to take a bath after the heart rate and body temperature return to normal 30 minutes after running.
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Don’t take a shower or turn on the air conditioner immediately after running.
The temperature in the morning and evening is generally 5-15 degrees lower than that at noon.
Let your body fully adapt before running.
In high temperature and hot environment, the amount of exercise should maintain 70% – 75% of the previous daily amount of exercise, such as running 10 kilometers in normal times and 7-7.5 kilometers in hot summer.
Therefore, you should be patient in aerobic running, and don’t worry that if the speed is too slow, your ability will decline.
In addition, you need to replenish water every 15 minutes during the running process, and pay attention to your own situation and heart rate at any time.
In summer, due to the high temperature, the pace of most runners will be reduced to varying degrees.
Running hats and sunglasses are more important in summer, which can reduce head irradiation and reduce heat sensation.
Try to choose cooler morning, evening and evening for running, and avoid running in the morning, noon or afternoon.
Therefore, after sweating in summer, remember not to take a shower with cold water or turn on the air conditioner immediately.
After entering the summer, with the soaring temperature, high temperature, high humidity and some slight haze, running training becomes more and more difficult.
It is reported that for every 1 degree increase in the body, your heart beats faster by 10 times per minute.
So, how should I practice running in summer? What should we pay attention to before, during and after running? Today, let’s talk about this topic.
If you run just for your health and don’t need to participate in marathons, then it’s enough to insist on “aerobic running” in summer! What is aerobic running? A standard to evaluate whether it is aerobic running is that you can talk when running, and feel that you can run for a long time after running, so that you are relaxed and not tired.
When the outdoor temperature is high, even if you stand still, your heart beats faster.
Compared with pace and exercise time, heart rate can more accurately reflect your exercise intensity and the effect of exercise.
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Remember not to compete with other runners for speed and running volume.
The heart rate of aerobic running can be controlled at 59% – 74% of the maximum heart rate.
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Aerobic endurance running: it is the foundation, and the running volume should account for about 70% of the weekly running volume, including long-distance training; Marathon pace running: the heart rate range during marathon running can be used to test the running ability of the target pace; Rhythm running: the purpose is to improve the body’s ability to remove lactic acid and increase the endurance during fast running; The running volume accounts for 10% – 20%; Interval running: the purpose is to improve the maximum oxygen uptake, speed ability and physical fitness, and enhance the tolerance of lactic acid.
Reduce the target pace during the run.
In fact, with the rise of summer temperature, many runners (especially those in the South) have this feeling.
When running in a hot environment, you should choose breathable, light and fast drying clothes, which will help the body dissipate heat and reduce body temperature.
At this time, don’t blindly pursue the pace, slow down the pace and complete the daily running volume.
This heart rate range is also called “fat burning area”, which can better consume sugar and fat in the body.
In case of abnormalities, you must immediately stop and rest; 6.
If suddenly exposed to cold water or low temperature, the blood vessels will contract rapidly and the blood pressure will rise, which may lead to the burst of blood vessels with poor elasticity and even induce the risk of myocardial infarction.
The training frequency should not exceed 2 times a week.
Avoid absolute high temperature time.
So, how can runners safely keep running in summer? The secret is: keep your heart rate.
Therefore, if you run from indoors to outdoors, first arrange to do some simple, non violent exercises to let your body slowly adapt to the high temperature; 5.
Heart rate is an important individualized index to measure exercise intensity.
This is the way of thinking of long-distance runners.” On the premise of safe running in summer, stick to running, and you will have a good harvest in autumn..
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Training with corresponding intensity according to heart rate is a common way of marathon training, and it can also be applied to daily running training.