One.SummerHow about running
1. The benefits of running in summer
Running in the sun can help the body to generate vitamin D, not only can Promote calcium absorption to prevent osteoporosis. Of course, exposure to the sun for too long is also harmful to the body.
Running and sweating a lot in summer can improve basal metabolism and strengthen the discharge of body waste. According to research, after sweating, if there is wind of more than 3m per second around, the body will feel cool. When converted to a speed of 3m per second, it is a pace of 5 minutes and 30 seconds per kilometer. So as long as you maintain this speed, you can feel naturally cool! !
It’s dawn around 5 o’clock in the summer, so there is plenty of time to get up early and run, so you don’t have to rush to go to work after taking a shower. And compared to winter, it is relatively easy to get up early, and you will not be unable to climb out of the quilt because of the low temperature in the morning.
2. Disadvantages of running in summer
It is prone to heat stroke.
Second, when to run in summer
Choose morning and evening when the temperature is low and there is no sun. Avoid sun exposure, high temperature times. The temperature is above 30 degrees, and the actual temperature may exceed 40 degrees under the sun. Running is very dangerous, and it is very easy to heat stroke. It is a sudden disease with a high mortality rate after heat stroke in summer. Above 35 degrees, even in a quiet state, cardiovascular and cerebrovascular accidents increase significantly, and strenuous exercise is at greater risk.
Suggested time for running in summer: 5:00-8:00 am, 6:00-9:00 pm. In summer, the sun usually starts around 4:00 in the morning, and it will be hot after 8:00. For runners who can’t get up early, they can choose to run in the evening or at night. Running too late can easily affect the quality of sleep.
3. Precautions for running in summer
1. Warm-up before running is essential
Many discomforts during running are even Injuries are often caused by insufficient warm-up, and even many people have always had a misunderstanding that running does not require warm-up. But such a misunderstanding will lead to the loss of bodily functions and reduce the pleasure during exercise.
Therefore, before starting the official running, it is best to jog for ten minutes to let the body get used to it, followed by stretching for about 15 minutes, especially the thighs, calves and waist, and the ankles should also be well active. , to minimize the possibility of injury. In addition, a pair of sneakers/running shoes
that suit you is also essential.
2. Replenish water in time
Running in summer can cause the body to lose water quickly. Generally, drink water at least once every 5 kilometers, and it is best to add salt-containing sports drinks for more than 15 kilometers. For heavy sweating, you need to supplement it in a timely manner. Drink 1 cup of water immediately when you wake up, and then prepare for emptying and dressing before running. Continue to drink water during the preparation process, and drink at least 2-3 glasses of water before going out.
(1) Do not drink water until you are thirsty
Due to the hot temperature, our body will sweat a lot. Mildly dehydrated, so I feel thirsty.
If you replenish water at this time, it will not actually make up for the water lost by your body, it will only make you feel more and more thirsty, and the dehydration will become more and more serious. Therefore, if you are running in summer, it is best to replenish water at intervals, and do not wait until you are thirsty to drink water, so that you can effectively replenish the water lost by the body.
(2) Don’t just drink water for hydration.
Running at high temperature is easy to dehydrate. You can drink 200ml of sports drink every 20 minutes to replenish water and electrolytes. Beverages can be carried around in a pocket; they can also be placed at a fixed location and drink while passing by; or they can be bought directly when passing by a convenience store.
Whether they are running or doing other sports in summer, they will always see some people with a bottle of mineral water or cold water, and then take a sip when they take a break. But in fact, when running in summer, if you just drink water, you will not be able to replenish the body’s water at all, but it will make people more tired.
Because of the hot weather in summer, the body sweats heavily. In addition to the loss of body water, the body’s electrolytes will also flow out of the body through sweat, so you will feel tired and even cramp during exercise. If you just drink water, the water will not replenish the electrolytes lost by the body after entering the body. On the contrary, it will aggravate sweating, and the dehydration of the body will be serious, which will make people feel more and more tired.
The best way should be to drink some light salt water, which can effectively replenish the electrolytes lost by the body, so that the body will not feel tired so quickly and will not be dehydrated a lot.
3. Appropriately reduce the pace, reduce the amount of exercise, and pay attention to your heart rate
Many runners find that their running pace in summer is much slower than in other seasons. And running hard, which is a normal response to bodily functions in the heat. Running under high temperature will increase the core temperature of the person, and the blood flow to the skin will increase to help cool down, which will also cause the blood flow in the muscles to decrease, and the oxygen supply to the muscles will also decrease, which will make the exercise performance better. In addition, the loss of water and electrolytes will aggravate muscle fatigue, making it impossible to continue to run fast, and it is inevitable that the pace will decrease.
A survey of professional marathon runners found that running in an environment of 32 degrees Celsius will slow down the pace by more than 17 seconds per kilometer compared to 10-15 degrees Celsius. So don’t worry about running in summer: ‘Why can’t the pace go up?’ ‘How can I become a dog after running ten kilometers?’ In a hot environment, the amount of exercise should be kept at 70 percent-75 percent of the daily amount of exercise. It is the most important to pay attention to your heart rate at any time, and pay attention to how your body feels to prevent heat stroke in high temperature.
Stop immediately if you notice discomfort. If you find that your body temperature is too high or you feel dizzy and uncomfortable, slow down and stop immediately, sit down and rest in a cool place nearby, and use a wet towel to cool your forehead and armpit.
4. Gradually start with small goals
Not everyone has athletic talent, especially for some girls, 800 meters on the side of the school is already the limit. Exercise is a gradual strengthening process. If a person who is not good at running runs a marathon at once, the degree of unreliability is basically equivalent to losing 20 pounds a day.
So, you might as well develop a step-by-step running plan according to your actual situation, and run a little more each time. This will not only make you more confident and satisfied, but will also increase your enthusiasm and motivation for sports. Over time, you will become a runner.
5. Don’t be self-willed to cool down after running
The weather is getting hotter, and drinking an iced drink after exercising makes people feel completely cold, but this kind of behavior is very undesirable and very dangerous. After strenuous exercise, people’s heartbeat will speed up and capillaries will dilate, resulting in low blood pressure and insufficient blood supply to the brain. Immediately drinking water, especially ice-cold drinks, is a great burden on the body, and it is easy to cause damage to the heart, spleen and kidney, and in severe cases, sudden death. .
In addition, don’t turn on the air conditioner immediately after running to cool off the heat, take a shower and wash your hair immediately, be careful of a hot cold! When the temperature rises, the pores of the human body will open to dissipate heat. If it suddenly comes into contact with cold air, it will shrink immediately, so that the heat in the body cannot be dissipated. This way, it is hot and cold, plus the fatigue after exercise, it is especially easy to suffer from a hot cold!
6. Don??t eat barbecue or drink beer after running.
In the restless season of summer, many people drink some beer and eat some skewers at night. For those of us who run , you must remember to eat less barbecue and beer. Barbecue contains too many carcinogenic ingredients, and for those who want to lose weight by running, these things are taboos. After eating, it means running for nothing, maybe Also gain weight!
Four, summer running accident treatment
1. Heat stroke
When running, if there are symptoms such as body temperature, height, shortness of breath , fast heartbeat, slight dizziness, and other symptoms should be especially alert, because at this time you are already on the verge of heat stroke, at this time, runners can slow down and jog appropriately, or change to walking, after about 10 minutes, If the symptoms have not subsided, it is recommended to stop training and take appropriate rest.
2. Heat stroke
Heat stroke is actually heat stroke, but it belongs to the severe category of heat stroke classification. It is a fatal emergency with a high mortality rate. The main cause of heat stroke is actually the high ambient temperature during exercise.
Usually, when the ambient temperature is too high (>32??), the humidity is high (>60 percent), and In the absence of wind, the body’s body temperature regulation dysfunction, sweat gland failure, and excessive loss of water and electrolytes will cause the body’s temperature to rise too quickly, which may lead to serious conditions if not careful.
If you encounter a runner with heat stroke, you should quickly cool him down in a cool place, wipe the surface of the skin with cold water to promote blood flow, place ice packs on the head, armpits, groin, etc. to effectively cool down, and call an ambulance. Or seek medical treatment in time
3. Cramps
Stop running, press the injured muscle directly with your thumb, release it after 10 seconds, and then continue pulling the muscle in the opposite direction until the pain until it disappears. Apply ice to the cramped area after running.
4. Sunburn
After running, wrap the sunburned area with a bandage soaked in cold water for 2-3 hours a day. Avoid direct washing with soap, instead use vinegar, baby lotion, and baking soda. For sunburn damaged areas, apply a moisturizing liquid such as aloe vera gel.
5. Sudden death
Under high temperature, the capillaries of the epidermis of the human skin expand and the blood supply to the internal organs decreases, thereby greatly increasing the risk of sudden death. At the same time, high temperature will also cause the human body to sweat a lot. If the body fluids are not replenished in time, the viscosity of the human blood will increase, causing sudden cardiovascular disease.
V.SummerRunning equipment
Summer running equipment requires good ventilation and perspiration. Choose light-colored athletic clothing to ward off harmful rays from the sun. Sports accessories such as empty top hats, sweatbands, sunglasses, and water bottle pockets are also essential for running in high temperatures.
1. Apply sunscreen half an hour before running. It is best to choose a product with an SPF factor of 15 or more that can prevent UVA and UVB rays.
2. Learn to wear and use a heart rate watch, understand your heart rate zone by monitoring your heart rate, and try to control it within the range of aerobic and low heart rate.
3. The purpose of buying a hat is very clear, that is, to avoid direct sunlight on the face and to protect the face from being burned. There are many lightweight and absorbent hats on the market, so you don’t need to worry about sweat dripping.
4. Don’t wear pure cotton clothes when running. The characteristic of pure cotton clothes is to absorb sweat, and during the running process, you will inevitably sweat a lot, and pure cotton clothes cannot dry after absorbing sweat, so the clothes will Sticking to the body is not only not conducive to the swing of the body, but also makes people catch a cold.
If the weather is sultry and hot, the pure cotton clothes are very airtight after absorbing sweat, and the heat from the body cannot be discharged, which will make people feel extremely hot and uncomfortable. Therefore, it is best to choose clothes with quick-drying fabrics when running. This kind of clothes has excellent breathability and is very suitable for running.
5. Wear mesh clothing. Choose clothing carefully. Try to use light-colored, loose-fitting clothing to help your body breathe and cool down. Wear a mesh top or shorts for a run and feel absolutely at ease. Clothes like this are breathable and lightweight, keeping you as cool as possible.
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Declare: The above methods are derived from the program system index or shared by netizens. They are only for your reference and use. They do not represent the research views of this website. .