Quiet summer, stars in the sky ... some thoughts in my heart ... Finally, the hot summer is coming, and there are more and more outdoor running partners. I don't know if you like this carefree and sweaty summer like me, like summer tea and summer wind. I like summer and I like running. But it's hot in summer. In order to enjoy running better, we need to pay attention to some details. The summary is as follows:

? 1. High temperature and humidity consume more physical strength in summer. Long-distance running is less than 30K, and the middle distance is more (about 10K-20K)! Try to arrange the running time in a cool morning or take part in the love running group week run starting from 19.30, and drink a glass of water or sports drinks before running. Remember to run hard on an empty stomach to prevent hypoglycemia.

? 2. Junior runners continue to run aerobic and core strength training, coordinate training of muscles and nerves, strengthen strength training of waist, abdomen, knees and ankles, and continuously accumulate running age. Don't rush to interval training to prevent injury.

? 3. When the muscle viscosity decreases in summer, speed intensity training can be carried out. Jockey veterans suggest increasing high-quality interval running to stimulate the heart and lungs, but pay attention to 7- 10 once a day, and then carry out the next interval training after the body recovers. Intermittent training is not recommended for beginners.

? 4. High temperature and high humidity prevent heatstroke and heatstroke, drink plenty of water, and don't pour cold water on your head to prevent intracranial hemorrhage. Make up sports drinks every 2 kilometers after running. People who are prone to electrolyte loss should drink electrolyte drinks. You can make your own sports drink, honey, a spoonful of sugar+a little salt+lemon juice to supplement vitamin C for antioxidant. It tasted better in the refrigerator the night before. )

? 5. Follow the laws of nature and insist on "five don't run" (the heart is a fragile organ): First, don't run when the temperature is particularly high and the humidity is particularly high; Second, I didn't have a good rest the night before and didn't run; Third, don't run when your mood fluctuates greatly; Fourth, don't run when the work pressure is high. Fifth, don't run when it rains (except for runners)

6. Bring your own supplies when you are outdoors for a long distance in summer. It is suggested to train glucose, Huoxiang Zhengqi liquid and chocolate snickers in familiar places. It's better to know that there is a canteen every 3-5 kilometers. When you feel flustered, chest tightness and dizziness, stop running and rest in time and call for help from your teammates. Our team leaders are all first-aid runners trained by the Red Cross.

7. Summer training is the key to improve the level and performance in a year, and it is also the key period for people with cold and weak constitution to change. Since ancient times, there has been a saying that "winter diseases are treated in summer". With the help of heat, dehumidification and sweating can make the moisture out of the year. If your goal is to lose weight, please seize the summer. It is effective to take part in a fixed running once a week to accumulate running amount, and then take part in an outdoor long-distance running once a week.

? 8. The fun running time in summer is 7: 00 p.m. and starts at 7: 30 p.m., and all major groups will inform you. Busy people should bring the equipment to the unit in advance and come back after work. Don't say they don't have time, there is always time to squeeze.

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Details determine success or failure. Only by paying attention to details can we run healthily without getting hurt or getting sick. No strength, no blind obedience. Newcomers and friends should step by step, jog faster and accumulate running. Finally, I wish you all a happy and healthy running.

This is the 24th day of my shift. Welcome to read and forward comments.

About the author: I am an oncologist in angels in white, North Sichuan Medical College, and the president of Nanchong Love Running Club, the first officially registered club in Sichuan Province. I am optimistic by nature, and my mission is to do my job well, treat cancer patients, lead everyone to race against chronic diseases, and get healthy body and happy life.