The first strategy: prepare your own running equipment.
Some friends think that you can run in summer as long as you have a pair of good running shoes, but this is not the case. Some female runners are afraid of the ultraviolet radiation of the sun, so they wrap themselves up and often wear trousers and long sleeves. It is conceivable that in such hot weather, they will sweat if they don't exercise, and they will get heatstroke seriously. Wear some breathable sports shorts and short-sleeved T-shirts to let the sweat out of the body after exercise. At this time, a towel with good sweat absorption is needed as an aid. We can wipe off the sweat in time, but we should be fully prepared for sun protection. We should wear sunscreen and sunscreen products. If we wear long sleeves, we should also choose lighter colors.
The second strategy: choose the appropriate running time.
Under normal circumstances, the body's self-regulation function can keep the body at a normal body temperature, but this is not absolute. Sometimes when the temperature reaches about 40 degrees, our bodies will be sultry, dizzy and have difficulty breathing, which also means that the heat in the body cannot be discharged, leading to dehydration in the body and severe heatstroke. Therefore, when we run in summer, we should choose a good exercise time to reduce the risk of heatstroke. It is suggested that the best running time is 5:00-7:00 in the morning and 7:30-9:30 in the afternoon.
The third strategy: provide correct nutrition for exercise.
Running in summer is different from running in winter. You don't need to consume too much energy to resist the cold and make your body hot, but running on an empty stomach is also not allowed. Two hours before exercise, you should properly supplement nutrition to ensure the normal development of exercise, such as eating some carbohydrates, protein, inorganic salts and sucrose.
The fourth strategy: adjust your training intensity.
Our training plan should be changed this season. Properly control the running speed and amount. It is suggested to jog instead of running fast, the pace should be lower than before, and 1 km should be kept at 30 seconds. When choosing a route, you should exercise on a flat road or a road with a small slope, keep your running rhythm and run in a balanced way. The maximum running amount should be controlled at about 5km, not exceeding10km.
The fifth strategy: treat high-temperature running soberly.
In running, we should always pay attention to our physical condition, don't run blindly in order to achieve the training goal, don't sit down immediately after running, walk slowly and let our internal strength return to normal. This is the perfect summer run.