What are the precautions for running in hot weather?

1. Arrange a suitable running time, and try to avoid running training from 10 am to 3 pm, unless you are doing special training for an event. Generally speaking, in the hot weather season, early morning is the best exercise time. Check the weather forecast before you start training. High temperature means more ozone and pollutants in the air, so you'd better choose to exercise indoors. Because pollutants in the air can also hurt your lungs.

It takes two weeks to adapt to the high temperature. Generally speaking, it takes you about two weeks to get used to the high temperature. It is much better to slow down your running speed and reduce the intensity of exercise than to insist on running the whole course without slowing down. This will allow you to adapt to the environment more effectively, continue running, and your cooling ability will continue to increase.

3. Pay attention to avoid thermal spasm. Heat spasm refers to muscle spasm that occurs during or after exercise. Due to the lack of water and electrolyte, lactic acid in muscle accumulates continuously, leading to spasm. The calf or quadriceps femoris is the most prone to spasm, and abdominal spasm also occurs frequently. In order to avoid heat spasm, runners should drink plenty of water or sports drinks before and after training. Pay attention to hydration, people who can adapt to high temperature are unlikely to have symptoms of heat spasm. If it is a heat spasm, stop running, replenish water and massage the spastic part. When the muscle spasm stops, you can continue running, but slow down.