How to run scientifically 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.

Please slow down in high temperature environment. Sweating is a way to lower body temperature. But in hot weather, the skin needs more blood to cool down, and the blood supply to muscles decreases. So your body doesn't have enough blood to support you to increase your exercise. When the temperature exceeds 69 degrees Fahrenheit, even people with strong adaptability should slow down their running. Before running, you can calculate the amount of running you can complete, and then run 2/3 of the target mileage. If you feel good at this time, you can also speed up a little.

Loose light-colored clothes are your best choice. Loose light-colored clothes can resist harmful rays in the sun and keep your body cool. You can train clothes according to the regional climate change. Runners who take part in the Bad Water ultramarathon need to run in the desert, so they usually choose long-sleeved sweat-absorbing clothes and wear sun hats or masks. These equipment can block the strong sunlight, sunglasses can protect the eyes, and waterproof and sweat-proof sunscreen can avoid sunburn. The key to keep your body cool is to find clothes that suit you.