1. Pay enough attention to psychology and arrange training conservatively.
High temperature will affect sports performance, sweating a lot, losing water and salt, making running more difficult and prone to heatstroke accidents. However, competitive, it is easy to get lucky. According to the ideal temperature environment, setting running goals and arranging exercise content ignores the supplement of water and electrolyte, which is easy to run and collapse, and even accidents. Therefore, we should pay attention to the adverse effects of high temperature psychologically before training, properly recognize and set a training plan conservatively, and adjust the training content according to the physical reaction after training.
2. Reduce the pace and use the heart rate index to guide the training.
At high temperature, the exercise efficiency is relatively low, but the same pace exercise intensity is not the same. For example, for a runner who has been running for three hours, the pace of four and a half minutes belongs to aerobic endurance intensity when the temperature is suitable, but it is a great challenge to maintain this pace for a long time when the temperature is above 30℃.
A single pace indicator is not practical at this time, so you can choose the heart rate indicator to arrange training.
3. Prepare enough supplies in advance and replenish water, electrolyte and energy in time.
Sweating a lot at high temperature will lose more water and electrolyte and consume more energy. It is necessary to prepare enough materials in advance and replenish the lost materials in time to ensure good health. When supplementing, follow the principle of small amount and multiple supplements, and replenish in advance appropriately. Don't wait until there are adverse reactions, usually once every 20-30 minutes, depending on the temperature, running intensity and personal habits.
Follow the principle of scientific training, properly "admit cowardice" for health and safety, and at the same time, open your mind and face challenges with wisdom.