What should I do before running in summer to run fast?

In view of the running friends in the southern region, especially in the coastal areas of Guangdong, in the sweltering summer, the following precautions are put forward:

1, newcomers should be gradual.

Some new runners who join the long-distance running exercise, many people often run as much as they want enthusiastically. It is easy to accumulate fatigue or injury and may lose interest in jogging.

Therefore, I suggest that you step by step, and the longest running distance at a time (about 10 km) should not exceed 20% of the longest running distance recently, that is, the longest running distance recently is 5 km, so the longest running distance next time should not exceed 6 km. If the longest distance of a single run exceeds 15km, it's best not to exceed 10% of the longest distance you have run comfortably recently.

2. Keep running.

Some runners can't stick to it, and after running for a few days and taking a few days off, they can't achieve the required results.

The most important thing in long-distance running is the cardiopulmonary function. Why do newcomers gasp after running for a while, even if they can't run fast? This is the reason for the lack of cardiopulmonary function. In order to improve heart and lung function, you need to keep running.

Generally speaking, you have to run at least three times a week to gradually improve your cardiopulmonary function.

3. Don't run too much, control the intensity (speed)

Running needs persistence and gradual progress, but there are also quantitative restrictions.

It is suggested that runners who exercise, strengthen their physique, lose weight and change their living habits should exercise for 20-30 kilometers every week. The speed per kilometer is between 6 minutes and 7 minutes.

For example, running 20 kilometers a week and 4 times a week, with an average of 6 kilometers each time and a speed of 7 minutes per kilometer, so running for 42 minutes is basically enough exercise time.

For runners who want to improve their sports performance, the weekly exercise in summer is about 40 kilometers. Four times each time, with an average time of 10 km. If you run from18km to15km on weekends, you can run less than10km three times on normal working days.

The amount of exercise of 20, 30 and 40 kilometers per week mentioned above refers to the amount of running achieved after gradual progress. Newcomers should start with weekly15km exercise.

After reaching a certain training level, the weekly exercise should not exceed 40 kilometers, and the longest distance at a time should not exceed 20 kilometers.

When summer is over and the weather is cool in autumn and winter, everyone will increase the amount and intensity of exercise according to the events they want to participate in.

Some people like friends who run mountain roads, but also estimate the distance of mountain roads, and don't exceed it.

4. Be sure to warm up before running.

Before running, you must jog about 1 km, and then do physical stretching and movements in terms of technology, flexibility, coordination and balance to warm up. This time usually takes 20 minutes to half an hour. Then run.

The purpose of warm-up is to reduce sports injuries and improve running skills and techniques.

At present, Li Ning irun Running Club has launched a training camp in this respect: Doctor Running Training Camp. I hope everyone can participate as much as possible. Please see the related posts.

5. It is best to run with your running partner.

Running in summer has a higher probability of heatstroke. In addition, running roads and mountain roads. There is a danger of falling and getting hurt. So it's best to run with you, and take care of it in case something happens.

6. Avoid sun exposure.

Running in summer, it is best to avoid the sun. Unless you want to participate in all-weather competitions in summer, you need to carry out targeted training in the sun.

7, group running must have someone to look after things.

If you are running in groups, you need to arrange someone to look after clothes and other items. It is suggested that every runner should not bring valuables except clothes, changed clothes and drinks.

8. Running on the spot is a better choice.

Site run here mainly refers to places where you can run around in circles or turn around, such as track and field, parks and highways with few vehicles.

The advantages of field running are: (1) drinking water and beverages are placed at the assembly point, which is convenient for water replenishment; (2) If you feel unwell, you can stop taking a rest with you; (3) You can take turns to look after clothes and articles, that is, people who run less can arrange to run before seeing things or before seeing things.

9. Long-distance one-way turn-back or single-lap running

Some long-distance races, such as 10 km or more, turn back one way or run a big circle. Attention: (1) clothes must be looked after; (2) Runners should carry enough water and drinks with them to replenish water in time to prevent heatstroke.

10, always alert to the body's reaction.

The enemy of running in summer is heatstroke. On the one hand, we should improve the adaptability of the body step by step. On the other hand, we should always be alert to the body's reaction. If we are a little confused, we should stop at once and go to a cool place, or try to walk in the wind, or even replenish water to lower our body temperature.

Some runners may have potential reasons they don't know. Once the body temperature is overheated or heatstroke occurs, it will also cause the outbreak of potential causes.

1 1. Be careful when registering for the competition and leave room for the competition.

There will also be various competitions in summer, so everyone wants to take part in the competition, so be careful when signing up. The first is to see if you can finish the game, and the second is whether you can finish it, and leave room in the game.

12, other matters needing attention unrelated to summer

(1) Whether in summer or other seasons, both newcomers and veterans need to increase their exercise gradually.

(2) Don't blindly pursue a large amount of exercise. It is not appropriate to run more than 80 kilometers a week, 30 kilometers once a week, 7 days a week, and sometimes even in the morning and afternoon.

(3) "quantitative change to qualitative change" is a double-edged sword, and qualitative change may be the improvement of performance; But qualitative change may also be sports injury. Although sports injuries are inevitable, the degree of sports injuries should be as light as possible.

(4) Running, like eating, must not overeat, which will cause more sports injuries.

(5) Warm-up and relaxation activities before and after running are very important. Don't think that you don't need these things for fitness jogging.

(6) Running ability is directly proportional to cardiopulmonary ability, so it is best to quit smoking and alcohol that affect cardiopulmonary function.

(7) Wear a pair of running shoes with good cushioning performance.

Matters needing attention in running (training) in hot summer.

The following article, transferred from the Internet, please read it carefully. I hope it will help you to prevent heatstroke during running (training).

First, the hot summer training matters needing attention

The following article comes from Hong-Long-distance Running Network: copy the domestic run and then modify it. Due to cultural differences, Hong Kong people can't understand. I hope it is useful to everyone.

(Note: the text has been sorted out on the basis of the original text, with the step frequency of 140).

With the continuous high temperature, we gather the athletes in the school and choose to train at 5 am and 7 pm, or enter the air-conditioned training hall for physical training in the afternoon.

In summer, athletes' oxygen absorption capacity drops the most, especially the temperature of 28 degrees, which is a transition point for athletes' ability to decline. The decline of this ability is related to training level, age, training years, gender, body shape, genetic quality and physique. The reason is that in the high temperature environment, the heat generated by human exercise can not be dissipated quickly, which leads to the increase of body temperature, which limits the participation of various enzymes in the biochemical reaction of human body, thus inhibiting the energy supply to muscle organs.

People who exercise regularly must add more water and minerals than usual. Because of sweating, a lot of minerals, especially salt, are discharged. If you don't get timely supplement, you will have cramps, weak body and greatly reduced exercise ability. Put some salt in the drinking water. If you think it tastes bad, you can put it in fruit juice or tea, and ask for less meals, especially ice water, which is not easy to drink and easy to hurt your stomach.

It's not easy to take a quick cold shower after exercise. This is how the earthworm-like texture of rural people floats on the skin surface.

I usually have a bad appetite in summer, but my nutrition must be guaranteed.

Second, learn to sweat when exercising in summer.

(From Chengdu Business Daily Electronic Edition)

If you do outdoor sports in hot and humid weather, you may encounter various problems: how long does it take to adapt to such hot and humid weather? What's the best way? How much did your exercise decrease when it was hot and humid? Can it make you cool? Do you go out in the morning when the temperature is low and the humidity is high, or at night when the temperature is high and the humidity is low?

Hot and humid days: muscles compete with skin for blood

There is no doubt that the heat will make exercise difficult. Look at this example: this is the result of running on the second weekend of June, when the heat wave was sweeping across the northern United States.

On June 7th, more than 4000 women took part in the mini100km race in new york Central Park. The competition started at 9 am, when the temperature was 39 degrees Celsius and the humidity was 78%. The champion Hilda Kebit * * * took 32 minutes and 43 seconds, the lowest time in ten years. "From the beginning, my legs were not very flexible." Kebit said.

In hot and humid weather, one of the reasons for the decrease in exercise is that muscles compete with skin for blood: directly supplying blood to skin can reduce body heat and avoid the danger caused by overheating, thus reducing the blood reaching muscles. At the same time, when the body gets hot, muscles produce enzymes faster, so the sugar in the body burns faster, which makes muscles lack the sugar needed to release energy.

Damp heat: it's no use splashing cold water.

Scott Marten and Masru Avery, researchers of environmental medicine at the United States Army Research Institute in Natick, Massachusetts, analyzed the data of seven world-class marathons and compared the different temperatures and humidities during the annual exercise. The results show that high temperature has a greater impact on slow runners, which may be because they run for a longer time, run together, and everyone runs together, so their bodies are hot and it is difficult to dissipate heat.

So, is it a good idea to pour some water on your head to cool down? Freud Landis did this in the 2006 Alpine Extreme Cycling Race. On that hot Saturday last month, amateur athletes used the same technique in the 8 km race in Morse Town, New Jersey. But the fact is that this method is useless. Samuel Chaucer, another researcher at the Army Research Institute, said, "Sweat must evaporate to get cold, and spraying water is useless." In fact, he added, if you are too wet, you will sweat less, and when your sweat glands are blocked, you will get hotter.

The key: let the sweat be effectively distributed.

Even in the face of the challenge of high fever or high humidity, human beings can cope. Through blood expansion, the human body increases the blood supply to skin and muscle tissues, thus relieving the pressure on the heart. Hot people sweat more-sweat faster, sweat faster-which can make the body cool down quickly.

For example, if you don't adapt to the high temperature, but run at the high temperature of 54 degrees Celsius for an hour, your body temperature is likely to reach 57 degrees Celsius, which is quite dangerous. But if you are used to the heat, your body temperature may be 56 degrees Celsius after running for an hour, which is safe. Chaucer's research found that the adaptation period takes at least five days. For the first time, he invited volunteers to walk on a treadmill in a room at 56~67 degrees Celsius 100 minutes. Chaucer said that on the first day, most of them lasted for thirty or forty minutes. After that, someone asked to get off the treadmill; Some people collapse; But on the fifth day, almost everyone insisted on 100 minutes.

He said that the key to adapting to the high temperature is to ensure that sweat can be effectively discharged when you exercise in hot weather. He said that if you choose to do low-intensity long-term exercise or high-intensity short-term exercise at high temperature, you'd better choose the former. (Yang Xiaoyi)

Third, hot weather and middle and long distance running.

(Blog from QZRC) July 2006 15 Saturday 06: 16

In sports competitions, athletes need a lot of oxygen to maintain the intense activity of the cerebral cortex and the high-speed release of energy. For short-term sports such as sprinting, the human body can adjust oxygen demand through its own functions. For middle and long distance runners, the speed of intense brain activity and energy release is always close to the 100-meter sprint, but the duration is much longer. Therefore, the demand for energy and oxygen in the body greatly exceeds the ability of the respiratory and circulatory system itself. Oxygen can't make ends meet, and a large amount of lactic acid accumulates in the body, which makes people feel tired. Therefore, the performance of middle and long distance running depends largely on the athletes' own maximum oxygen uptake.

In high humidity weather, people inhale oxygen and a lot of water vapor. Water vapor fills some tiny bronchi in the lungs, which reduces the gas exchange capacity of alveoli, so that the inhaled oxygen can't enter the circulatory system well (of course, carbon dioxide can't be discharged smoothly), which leads to the maximum decline of athletes' oxygen intake. Therefore, high humidity weather is not conducive to middle and long distance runners to create good results.

In view of the fact that the relative humidity is generally high in the morning and low in the afternoon, and taking into account the physiological characteristics of others, the 800- 1500m middle and long-distance running is generally arranged in the afternoon, so that athletes can play a higher level.

Four seasons scientific fitness (summer)

Excerpted from the website of Yuanshi County Association for Science and Technology.

The following is an excerpt.

First, the top ten precautions for fitness in summer Summer is a good season for many people who like fitness, but due to the hot weather and other reasons, there are still some precautions for fitness in summer. For people who like fitness, we should pay attention to several aspects in summer fitness in order to avoid disadvantages.

1. moderate exercise.

Active sweating is good, passive sweating is bad for the human body, and sweating caused by hot weather and irritability will also cause certain harm to the human body if the body is not good. Active sweating is the sweat produced by active exercise of human body. This kind of sweating itself is to keep the temperature in the body and emit heat, which is beneficial to physical and mental health.

In summer, the temperature is high, and the human body consumes a lot. The body consumption is often not replenished in time, and the body is often weak. Excessive exercise will lead to low blood sugar and decreased resistance, and in severe cases, it will lead to fainting, which is not good for the body. In summer, it is especially necessary to grasp the amount of exercise. Don't do excessive exercise, especially those who don't participate in sports for a long time. We should gradually increase the intensity of exercise, and it is best to gradually improve the duration and intensity of exercise. It can be extended from 20 minutes to 30 minutes, and 5 kilograms of dumbbells can be replaced by 8 kilograms. It just doesn't have to be done overnight, and time and intensity can be chosen. It is best to keep exercising for 30 to 45 minutes every day, 30 minutes is the best, and people who are willing to lose weight can extend the exercise time to about 40 minutes.

In addition, the weather will get hotter and hotter in summer, but many people still choose high-intensity fitness activities, which leads to low blood sugar and decreased resistance, ranging from dizziness to fainting. In summer, physical energy consumption is very high. Only by choosing suitable sports, moderate exercise intensity and reasonable diet can we really achieve the purpose of fitness. Many untimely exercises and eating habits are not good for our health.

2, the project should be appropriate

Due to the weather, summer fitness has its particularity, and different fitness programs have different effects, and different people also have different choices.

Swimming is the best fitness program in summer. Swimming can not only exercise the whole body, but also reduce the heat in summer. Others such as hot springs, aerobics, yoga and mechanical exercise are all good indoor sports and fitness programs. In summer, the sun is scorching and the ultraviolet rays are strong. Choosing indoor exercise can protect the skin from injury, and it is also helpful for the purpose of fitness if there is a professional coach. When the sun is not very strong in the morning and evening, it is also very healthy to do some moderate aerobic exercise, such as running, walking, tennis and cycling. Exercise in the morning helps to promote blood circulation, and fitness at night helps to sleep. But outdoor sports should especially prevent cold wind and cold, pay attention to sun protection, and it is best to apply sunscreen before exercise.

In addition, the choice of summer fitness programs should be based on your physical condition and endurance, such as mountain climbing, ball games, aerobics and other projects can be carried out appropriately, but we must pay attention to step by step in order to obtain good benefits.

3, the diet should be reasonable

Because people consume a lot of energy substances, vitamins and minerals in the body after exercise, especially in summer, protein, vitamins and other essential nutrients must be supplemented after fitness, and it is best to mix meat and vegetables in the diet and drink more boiled water. It is recommended to eat less and more meals, eat more fruits and foods with high protein content, and it is best not to eat too greasy things after exercise.

Sweating a lot after exercise leads to the decrease of body fluids and affects the secretion of digestive juice, so eating food with high water content after exercise in summer helps to replenish water in the body in time. In addition, according to research, 100- 150g glucose can supplement the consumption of heat energy during exercise, prevent fatty liver, restore blood sugar level and accelerate the elimination of blood lactic acid.

4. Morning exercises should be postponed as much as possible.

In summer, many people are used to getting up early to take part in physical exercise, which is a misunderstanding. In fact, the concentration of carbon dioxide in the air is very high in the morning, so it is difficult to breathe enough oxygen. In addition, after sleeping at night, the blood viscosity of human body is relatively high in the morning and the flow is not smooth. Coupled with the hot weather, there is more water evaporation in the body, and early morning exercise can easily lead to cardiovascular diseases.

Step 5 avoid direct sunlight

In most places in summer, the sunshine is strongest in the morning 1 1 to 4 pm, which directly hurts people's skin. Experts suggest that in the process of fitness, try to avoid outdoor fitness when the sun is strongest. You can wear sunglasses and a sun hat, and you can also protect your eyes and skin with some skin care products.

6. Exercise in summer and drink water scientifically

In hot summer, we must pay attention to the supplement of water while doing physical exercise. If a person dehydrates more than 20% of his body weight, it may lead to death. However, can you drink plenty of water to replenish water regardless of occasion and opportunity? How to drink water scientifically?

(1) Timely

Because water is easy to disappear in summer, it is necessary to replenish water in time before, during or after exercise, so that the body can maintain sufficient water and physiological balance.

(2) Appropriate amount

At ordinary times, the human body urinates and perspires about 1 ~ 1.5 liter every day, which is much higher in summer, so it perspires 1 liter every day in summer, supplemented by 1.5 liter. It is not easy to drink a lot of water at a time. During exercise, the principle of supplementing water should be followed, and each time it should be controlled between 100 ~ 300ml, with an interval of about half an hour. Drink plenty of water immediately after exercise.

(3) Appropriate salt supplement

You can drink some low-concentration physiological saline, glucose water, fruit juice and so on. During exercise, this can supplement water and inorganic salts to maintain body fluid balance and blood sugar concentration; Drinking hot tea and soup after exercise can also play a good role in quenching thirst and restoring physical strength.

In summer, human body water evaporates more, so drinking water is especially important for people who participate in fitness. Chen Geng said that if you go out for exercise, you'd better bring your own water, drink a little water often, don't wait until you are thirsty to drink water, and don't binge drink. Because overeating is very irritating to the stomach, and when drinking more than 1000 ml, it will cause diuresis through the body regulation mechanism, but it will cause water loss.

7. Warm up if necessary

This is a necessary process before starting exercise. It takes 5 minutes for the body to move completely, and it is best to feel a little sweaty.

8. Necessary stretching exercise

Stretching helps you relax your muscles, so as to prevent muscle aches the next day. It should be noted that the best time to do this action is after you finish the warm-up exercise, and at the same time, each action lasts for 20-30 seconds, which helps to relax your muscles.

9. Don't be too hasty.

Intense exercise will overload your muscles and make them weak. So, here is a simple rule: hold up for 2 seconds, hold down for 4 seconds, and keep a rhythmic movement. You know, the slower you do it, the better you will do it.

10, the necessary "cooling" after exercise.

After exercise, the body also needs time to restore calm and let the heart rate return to normal. Slow down slowly until the heartbeat returns to below 120 beats per minute. When I feel that my heartbeat tends to ease and my breathing is gradually stable, I have finished the last "cooling down" work.

In addition, you must not take a cold bath immediately after exercise, because exercise causes pores to open, and cold water stimulation can easily cause diseases such as colds.

The above are ten items that should be paid attention to in summer fitness. For children, middle-aged and elderly people, women and other different groups, the choice of fitness items is also different. The following will be analyzed according to the fitness situation of different groups for different groups to choose from.

(omitted below)