Recently, the temperature in the country is still high, which can bitter our little friends who love to run. Running in such a hot environment is very easy to heat stroke. So how do you run outdoor training in a hot environment?
Clothing preparation light color sports glasses sun visor sunscreen injury
The importance of running gear is unquestionable. In addition to choosing breathable running shoes, don't ignore some small objects. First of all, to avoid wearing cotton clothing in the choice of sportswear, because cotton clothing can make sweat not easy to evaporate and not easy to dry, it will easily lead to skin inflammation. Choose from synthetic fiber woven fabrics that absorb sweat and evaporate quickly. Clothing with a high technical content of this material may be slightly more expensive, but you will feel comfortable after wearing it, especially during long distance running. In addition, the color of the clothing should choose light-colored clothes.
Sports glasses are also essential. Exposure to the sun for extended periods of time can cause headaches, dizziness, etc. A good running sunglasses can help protect your eyes from intense light. UV protection lenses that protect against UVA and UVB should be worn to protect the eyes. Because sunglasses reduce the light intensity, the pupil will increase. If the lens does not prevent ultraviolet rays, the ultraviolet rays entering the eye are more, and the damage to the eyes is greater. Therefore, sunglasses that are not dark in color must have a good sunscreen effect. They must also resist UV rays.
If you want something on your head to block the sun, wearing a sunhat is a good choice. Be sure to pay attention to the selection of the visor when choosing. The ordinary hat is too narrow to dissipate heat, and the visor not only dissipates heat but also blocks the face well. Of course, it is better if the sun visor can have a sweatband that absorbs your sweat or does not allow sweat to flow into your eyes.
The ultraviolet radiation of the sun can burn the skin under certain conditions, and it can also cause skin cancer. So sunscreen (sun protection index of at least 15) should also be prepared before running. It is best to apply sunscreen to your entire body, especially when the sun is strong. If you are going to run a long distance and there is a lot of sweat in the process, you should be prepared to smear it again during the running.
Running time chooses early morning or evening training is focused on maintaining heart rate
In addition to equipment selection, pay attention to the time, venue and method of running. In terms of running time, the temperature in the morning and night is relatively low and there is no sun shining. Choose to run at this time to run comfortably and effectively avoid heat stroke. If you can't run in the morning or at night, be sure to choose a place with shade to exercise.
In the hot season, you should pay attention to timely replenishment, and don't wait until you are thirsty. Running in a high temperature environment is a lot of sweating. When you are thirsty, it means that our body is running out of water. We can drink some salt water and run under hot conditions. The electrolyte in the body is easily lost. Appropriate supplementation of some electrolytes can effectively prevent heat stroke. Take a bottle of water while running, and sprinkle some on the body when it is too hot, which can cool down well.
In terms of running training, it is generally recommended to keep the heart rate instead of maintaining the pace. The heart rate of running in a hot weather will increase, which is related to the increased workload of the heart, sweating and other factors. That is to say, at the same speed, the heart rate will increase, and the heart rate will be more likely to cause fatigue, so it is important. It is acceptable to maintain the heart rate and to properly slow down the pace when the same heart rate is stabilized. If you experience dizziness, nausea, headache, etc. during running, you must stop running and rest in a cool place.
Don't eat cold drinks after running. Don't hydrate a lot of water in a short time.
After running, many runners like to drink a bottle of iced drinks. However, at this time, due to exercise, the temperature rises, and the food that is too cold will stimulate the intestines, which may cause symptoms such as inability to digest, diarrhea, abdominal pain, etc. Generally, white water or beverage under normal temperature conditions may be used. However, it is important to note that you should not drink a lot of water in a short period of time. Excessively cold water will cause the runner to "water poison". As the salt in the blood decreases, some of the water is quickly absorbed into the tissue cells, causing the cells to edema. Symptoms such as dizziness, weakness, and rapid heartbeat can begin to appear. In severe reactions, there may be confusion, convulsions, and even life-threatening.