Hot summer is a paradise for dieters and a stumbling block for runners. It is easier to lose more fat through exercise in summer, and runners can also improve their endurance through exercise in summer. "Three volts in summer, three nines in winter", this is the real runner. However, due to the high temperature in summer, there is a certain danger, so whether it is a novice runner or an experienced veteran, we should treat summer cautiously and scientifically. What should they pay attention to when running in summer? Fun run is generally suitable for about one hour, which varies from person to person. If you exercise after meals, at least one hour later. To be on the safe side, you usually start exercising one and a half hours after dinner and exercise for about an hour. According to the recommendation of American Sports Medicine Association, it is best to run at night for 30-60 minutes at least three times a week. The intensity of exercise should be within the range of "pulse beat should not exceed 120 beats/min after running for 5 minutes, and pulse beat should not exceed 100 beats/min after running for10 minutes". If the heart rate is too fast, be sure to reduce the amount of exercise; If you can talk to others while exercising, the intensity of exercise is acceptable. People who have no exercise habits can start by walking for 20 minutes every day and walk for 25 minutes the next week; Increase to 30 minutes in the third week; Add some jogging in the fourth week; Pay equal attention to walking and jogging in the fifth week; Finally run slowly. For the vast majority of people with normal constitution, physical exercise can be carried out at any other time as long as they avoid half an hour before meals, one hour after meals and one hour before going to bed. If you have formed the habit of doing morning exercises, persistence will certainly benefit you a lot. There is no need to change it to evening exercises. It is recommended to run in the evening, which is more suitable for running in an open place. Of course, it is best to run in a place with good air quality. You can choose to run in parks or places near schools where there are not many motor vehicles, preferably on tree-lined roads. Running in the gym is not recommended. Because running is not just running, it is more important to have high-quality air quality and a good mood. 1. Half an hour or an hour before running, you must eat something or drink some warm water. Never run on an empty stomach, because it may lead to sudden death! Never eat for two hours or at least one hour after running, because eating will greatly reduce the effect of your exercise and gain weight. Stick to it even if you are hungry. If you don't eat, you will get fat. If you feel thirsty after running, don't drink water or tea. You can drink a little sports drink or light salt water, because after exercise, the body sweats a lot and the salt in the body is evaporated. Adding a little salt water is very beneficial to your health. Never take a bath or wash your hair immediately after running, because your body is in a very hot state at this time, even warm water or hot water may cause a cold or catch a cold. If you take a shower and wash your hair, you may have a runny nose and a headache.