Can you run in hot weather? Zhao Jingtao, chief physician of the bone injury center of the First Affiliated Hospital of Guangzhou University of traditional Chinese medicine and founder of the “doctor runner” of the Chinese marathon, answered, yes! But we should pay attention to the time, place and intensity of running.

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“Choose two ends” refers to running at two ends of the day, i.e.

“Stay in two halves” refers to the time to bask in the sun, preferably half an hour in the morning and half an hour in the afternoon.

If you eat a normal amount of food, it is generally better to exercise 2 hours after eating; If you want to run early after dinner, you’d better control the meal size within 70% or 80% when eating, so you can run 1 hour after dinner.

Even in the same running process, accelerate and decelerate gradually, and don’t suddenly accelerate or decelerate.

Zhao Jingtao introduced that sunburn caused by ultraviolet rays is a common problem encountered in running in high temperature weather, and sunscreen is a “technical activity”.

To prevent accidents, we should be able to replenish, master the running rhythm, and pay attention to step-by-step running.

If they persist more than 3 times a week, the distance may be appropriately increased by 10% in the next week.

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Zhao Jingtao stressed that step by step means not only upward increase, but also downward decrease.

This is particularly important in hot weather, which can greatly reduce the risk of various sports injuries and malignant accidents.

Remember the “five two principles”.

“Shadow two bodies” means that when the shadow is more than twice the height, it is the safest time to bask in the sun.

Sunscreen is a technical activity.

The color of clothing and equipment should try to choose dark series, such as red, dark green, black, dark purple and so on.

In fact, it is better to wear fisherman’s hats and sunglasses to prevent sunburn.

Adults insist on basking in the sun for more than one hour every day.

If they run on an empty stomach, they are prone to hypoglycemia.

For example, for beginners, the distance of running can be gradually increased from less than 3 kilometers.

In addition, exercising on the treadmill in the air-conditioned room is also a good choice in hot weather, but you should learn and master the characteristics of treadmill exercise to avoid sports injury.

In terms of clothing for sunburn, you can use quick drying fabric jackets, arm covers, leg covers and other protection.

before 10 a.m.

and after 4 p.m., and the UV index is relatively low.

Many runners choose empty top hats for good ventilation.

Remember the “five two principles” – choose two ends, shadow two bodies, sun two ends, prevent two places, and stay in two halves.

running rucksack

Children can spend less time, and the elderly need more time.

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It is suggested to get up early and exercise.

You can eat half of the normal breakfast, mainly including sugar and starch, supplemented by protein.

In hot weather, many people have no appetite after getting up.

For example, in hot weather, if it is too hot to bear, you should gradually reduce the distance, time and speed of running.

The running speed starts slowly and increases gradually.

The total running time can be increased by 2 minutes every week after starting in 20 minutes.

The diet before running is also very important for running safety.

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“Basking at both ends” refers to the parts exposed to the sun, mainly the upper limbs and knee joints.

“Two places to prevent” refers to the two parts that are most prone to sunburn – the head and eyes should be protected from sun, and fisherman’s hat and sunglasses can be worn.

To prevent sunburn and heatstroke when running in hot weather, you can choose a well ventilated, shady mountain outdoor or urban park.

For example, don’t stop running when you feel unwell, otherwise you will suddenly increase the burden on your heart.