1. Do you want to have breakfast before running in the morning?
Don't run on an empty stomach in the morning. When running on an empty stomach, human energy mainly comes from the decomposition of fat. At this time, the concentration of free fatty acids in human blood increased significantly. In the process of running, these free fatty acids are the energy source of myocardial activity, which in turn accumulate too much and are easy to cause toxicity to myocardium. Myocardial toxicity caused by excessive fatty acids can lead to arrhythmia and even shock. Therefore, it is best to eat a small amount of food containing carbohydrates before running in the morning. Increase water, such as drinking a cup of sugar water, soybean milk or milk.
Second, the precautions for morning running in summer.
1, summer is not suitable for running in strong sunlight, which has strong ultraviolet rays. If you run when the sun is strong, your skin will be exposed to radiation for a long time, which will lead to skin burns. Ultraviolet rays can also radiate to the brain, retina and other parts through the skin and bones, affecting health. Therefore, even if you run in the summer morning, you should pay attention to it and choose to run in a cool environment.
2, be sure to pay attention to equipment, summer morning running must pay attention to equipment. You need to prepare a set of sweat-wicking and quick-drying sportswear to avoid the discomfort caused by clothes sticking to your body after sweating. You also need a pair of sports running shoes for ventilation and heat dissipation. Although the morning light in summer is not very strong, it may also cause harm to the skin over time. In order to protect the skin, it is necessary to use sunscreen in advance, and sunscreen products such as hats, sunglasses, sleeves and leggings can also be used appropriately.
Don't run when the room temperature is too high. It is very hot in summer. When the outdoor temperature is higher than 30 degrees Celsius, it is best not to go out for running, which is easy to speed up dehydration. It can also lead to the loss of sodium and magnesium, which may lead to muscle pain and spasm during and after exercise.
4. Drink plenty of water before and after running in the morning. In the morning, the platelet activity in the blood increases and it is easy to aggregate, leading to thrombosis of the cardiovascular system and coronary artery disease. At the same time, when the physiological blood pressure of human body is high in the morning, the fat deposits usually attached to the blood vessel wall are easy to loosen and fall off. Blocking the cardiovascular system, when people sleep, the skin and breathing will emit water, form urine, dehydrate the skin, concentrate the blood, slow down the blood flow, and accumulate metabolites in the body, so drink a proper amount of water before running in the morning. Gastrointestinal absorption during exercise can increase blood volume, dilute blood pH and change blood flow state, which can reduce the chance of illness.