Skills of running marathon in high temperature

Marathon is an exercise that consumes physical strength and endurance, so you must master certain running methods and breathing skills. So, what are the skills of running a marathon in high temperature? Below I have compiled the skills of running a marathon at high temperature for everyone, hoping to help you!

Why is the hot and humid weather a "roadblock" for marathon runners?

Internationally recognized race conditions that are most suitable for marathon runners to create personal best results are temperature of 5- 15℃ (for example, Berlin Marathon, known as the "hotbed of world records", is basically below 15℃ in every race), humidity of 50%-60%, and not too strong sunshine.

Because marathon is a long-distance and high-consumption exercise, the body itself will produce a lot of heat. During the whole process, the body temperature will continue to rise, the amount of perspiration will increase and the electrolyte will be lost. Therefore, the optimum temperature of marathon is lower than other sports. If the temperature is too high, it will cause high fever, dehydration and electrolyte disorder in the body, inhibit various metabolic activities in nerve and muscle cells, and cause fatigue in the early stage, ranging from cramping to heatstroke and shock.

The influence of high temperature on marathon performance is also obvious. It is normal for professional marathoners to run at the temperature of 25℃, which is more than 20 seconds slower than the best and competitive state per kilometer.

Moreover, it is not enough to look at the temperature alone, and the "somatosensory temperature" has a greater impact on the game. What is "somatosensory temperature"? Simply put, it is the temperature that people feel subjectively, and one of the important meteorological factors that determine the somatosensory temperature is relative humidity. NOAA put forward the concept of heat index, which comprehensively considered the influence of temperature and humidity on human sensible heat temperature, as shown in the following figure:

According to the standard of heat index, at the same high temperature, the greater the relative humidity, the more obvious the increase of somatosensory temperature. For example, when the same temperature is 30℃ and the relative humidity is only 50%, the somatosensory temperature reaches 3 1. 1℃, which is higher than the actual temperature1.1℃; When the relative humidity reached 90%, the somatosensory temperature soared to 40.6℃, which was 10.6℃ higher than the actual temperature.

It can be seen that high humidity will obviously amplify the influence of high temperature, and one of the important reasons is that high humidity will reduce the evaporation ability of sweat and the human body will lose the most important way of heat dissipation. Friends in the middle and lower reaches of the Yangtze River believe that the "Huangmeitian" in June every year is no stranger. At this time, the temperature is often less than 30℃, but because the relative humidity is close to 100%, the human body feels even hotter than the weather at 35℃ in July and August.

First, find a shady path, arrange some shorter circular routes or simply run back and forth. It is best to control the training in 30-45 minutes, and invest time to stop and calm down.

2. Take a special summer bag filled with ice water, sports drinks, dry towels, wet towels, Piyanping, supplements, salty snacks (such as kimchi) and sunscreen.

Third, using a summer bag can help you break the spiritual shackles of distance and make you feel a little hope. It can keep you in the shade, take cooling measures on time, and reduce the water and energy you need, thus reducing your body's energy demand.

Fourth, just like after the triathlon or the first aid station in ultramarathon, it is very necessary for us to take a short and effective cooling break, otherwise you will not be in a state all day!

5. Wear a hat or sun hat and use an ice belt (ice belt is to roll up a handkerchief, fill it with ice and wear it around your neck). After each lap, soak your hat or goggles in ice water. Most importantly, remember to apply a cold and wet towel to your head.

6. When you enter the rescue station, you can silently tell yourself that you should have a rest and calm down to ensure the efficiency of the whole training. For example, I want to drink water first, then soak my hat, add some ice to the ice belt, replenish some energy, and then apply sunscreen. ...

Use as many strategies as possible to help you keep your body cool, so that the slower you lose energy, the easier it is for you to run longer distances.

Eight, on a really hot day, don't run for too long at a time, invest time to stop and cool off. The effective cooling time is continuous and frequent, preferably once every hour, or more frequently.