How much does temperature and humidity affect running?

What is the suitable ambient temperature and air relative humidity for running? This is a question worthy of our discussion. First, let's look at the effects of temperature and humidity on running.

First, the influence of temperature on running

Does the temperature affect running? The answer is yes.

Running training at the event temperature has a positive impact on the physical and mental health of runners and the exercise effect. On the contrary, if the ambient temperature is too high or too low, it is not conducive to running exercise.

When the temperature exceeds 35℃, it is not suitable for running exercise.

When the ambient temperature is too high, exceeding 35℃, the outside temperature is close to the human body temperature, even exceeding the normal temperature of the human body, which will affect the convection and radiation heat dissipation of the human body, make the body heat accumulate, raise the body temperature, and cause the disorder of body temperature regulation.

At this time, the body will sweat a lot, lose water and inorganic salts, and appear dehydration, heat spasm, heat exhaustion, heatstroke and other phenomena, which will directly lead to fainting or even death.

It can be seen that the high ambient temperature is not suitable for running. When the temperature is high, runners should pay attention to controlling the training intensity and replenish water in time. When the ambient temperature continues to rise to 35℃, it will be very dangerous to continue running with high intensity. At this point, the runner should suspend running exercise.

It is not suitable for running exercise when the temperature is below -7~-8℃

Running in winter is good for your health, but it depends on the weather. If there is snow, foggy weather or the temperature is too low, it is not recommended for runners to run.

Too low temperature will not only cause frostbite to the human body, but also slow down the blood flow rate and metabolic rate in the body, making it difficult to achieve the ideal effect of warming up before running. In this case, running is likely to lead to cramps, sprains and suffocation.

In addition, too heavy clothes in cold weather will greatly reduce our comfort when running.

It can be seen that the ambient temperature below -5℃ is not suitable for long-distance running training, and the temperature below -7~-8℃ is not suitable for running outside.

Scientific research shows that the human body feels most comfortable when the ambient temperature is between 4-30℃. In the process of running, human metabolism is accelerated, heat production is intensified, and heat exchange between the body and the environment will also increase. At this time, the most suitable ambient temperature is 15~22℃. At this temperature, the temperature difference between inside and outside the human body is appropriate, the heat exchange is stable, the metabolism in the body will not be disordered, and the human body temperature will remain at a relatively stable level of 37.5℃.

Second, the impact of humidity on running

The humidity is too high for running.

Humidity reflects the dryness of air, and its influence on human body is directly reflected in perspiration, body heat dissipation and water and salt metabolism.

When the air humidity is too high, the pineal gland in the human body will secrete a lot of pineal hormone, which will reduce the concentration of thyroxine and adrenaline in the human body, and the cells will be "inert", showing listlessness, listlessness and anxiety. Obviously, such negative emotions are not suitable for running.

In addition, some studies show that the humidity corresponding to 3 1℃ should be below 40%, but when the humidity reaches 70%, the same 3 1℃ will make people feel like 38℃. The reason for this phenomenon is that with the increase of air humidity, the water vapor in the environment tends to be saturated, and the air pressure decreases, which will not only inhibit the exertion of human body's heat dissipation function, but also affect the normal perspiration of human body, so that runners accumulate too much body temperature, can not exert their adjustment function, and have symptoms such as chest tightness and shortness of breath, which affect running endurance.

The humidity is too low for running.

When the humidity is too low, people's most intuitive feeling is air drying. At this time, the dry air can easily take away the water in the human body, accelerate the evaporation of water in the human body, and lead to dry skin and even chapped skin.

With the loss of upper respiratory mucosa moisture, runners will feel thirsty and even suffer from respiratory diseases, such as sore throat, hoarse voice and nosebleeds, which will induce colds.

In addition, related biological research also shows that too much or too little air humidity will be beneficial to the reproduction and spread of some bacteria and viruses. According to the determination, when the air humidity is higher than 65% or lower than 38%, the bacteria multiply fastest. There are a lot of bacteria and viruses in the air at this time. These bacteria and viruses will enter the human body with the runner's violent breathing during running, which will affect the health.

Visible humidity is too high or too low, are not suitable for running. If the runner still insists on running and exercising under such circumstances, his health will be affected, and it is obviously not worth the candle.

Generally speaking, the suitable static humidity range of human body is 30%-60%; When the humidity is between 40% and 60%, it is more comfortable to do low-intensity exercise such as jogging. Under the premise of suitable temperature, the relative humidity of 50% ~ 60% is the best humidity range for running exercise. In such a humid environment, the human body perspires normally, breathes smoothly, and has stable internal adjustment function, and neither symptoms of sultry and asthma will appear, nor is it easy to be infected with bacteria or viruses.

It is very important to choose a suitable humidity environment for running exercise.