1 Right time, right place and right people
The normal body temperature is about 36.3℃ ~ 37.2℃. A certain intensity of running training will raise the body temperature 1~2℃ in a short time, but due to the self-regulation of the human body, the body temperature will eventually recover and remain within the normal range. However, this is generally speaking. In summer, especially after the dog days, the daytime temperature in most parts of China is above 30℃, and the daily maximum temperature in many areas can even reach 35~40℃, and the somatosensory temperature exceeds 40℃. Excessive temperature will not only make the human body feel sultry, dizzy, sweaty and difficult to breathe, but also hinder the body's heat dissipation, thus destroying the body's constant temperature regulation. Eventually, high body temperature will lead to severe dehydration and heatstroke.
However, the harsh environment is not dispensable. As long as you choose the right time and place, running in hot weather can greatly reduce the risk of heatstroke.
The hottest time of the day is 12:00- 14:00, so it is absolutely forbidden to carry out high-intensity running training, while 10:00- 15:00, due to the high ambient temperature and strong sunlight, running training is not recommended. The ideal running time is 5: 00 am to 7: 00 am and 7: 30 pm to 9: 30 pm.
When the weather is hot, it is best to choose a flat, ventilated and cool place to run. Although you can effectively avoid the sun in the morning and at night, after a day of exposure, the surface temperature in too empty places is very high, which is not conducive to running, and the place covered with trees can solve this problem well. In addition, due to the transpiration of plants, the environmental temperature in places with many trees will be relatively low, and it will not be too humid like the river, which is an excellent venue for running.
The soldiers and horses did not move food and grass first.
In summer, you don't have to wear heavy clothes to go out for running like in winter. You should not only keep warm, but also worry about the effect of exercise. So in many people's minds, you can go out for a run in summer as long as you put on running shoes. Actually, it is not. The hotter the weather, the more you should work hard on the equipment.
Clothing and pantyhose: Some runners wear long pants with a certain thickness for running in order to cover their skin, or so-called sweating and slimming. Even if they don't have heatstroke, they may be covered by heatstroke. Therefore, it is best to choose sports shorts and short-sleeved T-shirts that are relatively light and loose. In addition, when running in high temperature, the body will sweat a lot, and the sweat will greatly affect the running experience of runners after soaking clothes. When choosing clothes, choose quick-drying clothes and breathable pantyhose.
Sweat-absorbing equipment: a sweat belt and a towel with good sweat absorption are necessary for running at high temperature. Towels allow runners to dry their sweat in time after running, so as to avoid taking off their clothes immediately and catching a cold.
Sun protection equipment: If you have to run in broad daylight because of competition or other reasons, you must do a good job in sun protection. Among them, sun hat, sunscreen clothing, sunglasses and light and breathable sunscreen are all essential. In addition, underwear should also choose a light color with poor heat absorption.
3 Reasonable supply
Running at high temperature requires more than perseverance and determination. If you don't want to feel weak, dizzy and faint due to heatstroke during running, don't easily ignore the supply of energy, water and inorganic salts.
Energy: In hot weather, you may no longer need to separate some energy consumption to keep out the cold and keep warm, but you must never run on an empty stomach. It is very important to eat properly or supplement glucose 2-3 hours before running.
Water: Water is the key substance to maintain human metabolic cycle and keep body temperature constant. Running at high temperature will cause a lot of sweating and water loss, so pay attention to hydration before, after and during running. Of course, drinking more water blindly is not a good thing. Drinking water should also be based on the temperature and humidity of the environment and the most intuitive amount of sweating. Otherwise, drinking too much water will not only affect the running state, but also cause hyponatremia or water poisoning. A reasonable way to drink water is to drink water in moderation 10 ~ 15min before running (ordinary cup 1/4 cup is enough); During long-distance running, replenish water every 15 minutes, and the amount should not be too much each time, 1~2 mouthfuls is enough; Don't binge drink immediately after running. After recovering to 15~20min, drink water according to your own needs.
Inorganic salts: not only water flows out with sweat, but also many inorganic salts, among which calcium can relieve muscle contraction, magnesium can help improve cell function, and potassium and phosphoric acid can help adjust PH balance, which are necessary to maintain and adjust body balance. After running, you can use some functional drinks to replenish the lost inorganic salts in time.
4 Speed, intensity and quantity control
High temperature is a fact you can't change. The only thing you can control is the speed, intensity and quantity of your running. High-intensity running with a large amount of exercise is not recommended in an environment with high temperature.
First of all, you should choose to run at a medium speed or jog more easily instead of running fast. At ordinary times, the pace should also be reduced, and the deceleration is about 20~30s/km.
Secondly, choose a flat road or a line with a small slope, control the size of the stride and the rhythm of the pace frequency, and run smoothly and evenly, so that the body can better adapt to the high temperature environment.
Finally, the amount of running should also be controlled. It is recommended to run 3~5km every day, and try not to run more than 10km in normal training.
5 Reasonable treatment of high temperature operation
Running is what I want to say most.
Ambient temperature >; 34℃ is not suitable for running, and the risk of running heatstroke is extremely high at this time. For the safety of your life, you should give up running training rationally and instead do some indoor aerobic exercise or low-intensity equipment training. In addition, runners should always pay attention to their physical condition during running, and don't run hard with God-like perseverance as the so-called goal.
Running, it is naturally impossible to bring a thermometer with you, but the human body has another function called feeling.
When you feel unstable heartbeat, chest tightness and hot breath, it means that your body is approaching the critical point. At this time, you should slow down until your body temperature, breathing and heartbeat return to a stable level. If you feel suffocated, weak, dizzy, top-heavy and sweaty, I regret to tell you that you are only one step away from heatstroke. At this time, you should stop running immediately.
Of course, whether you have to stop after running or in the process of running, the so-called stop does not mean stopping suddenly like a sudden brake and finding a place to lie down. After your cardiac arrest, your body's energy metabolism will not stop immediately following your footsteps, but your body's exercise energy consumption has stopped. At this time, the oversupply of energy will make your body temperature ridiculously high, and if it is serious, it will directly coma.
The correct way is to gradually reduce the speed after running, or let the body gradually return to rest by walking.