How to run in summer? The key is to look at this

Running is an easy thing. However, it is not easy to keep running, and many people can't keep running. In life, there are always a lot of trivial things, unimportant things disturb us, and we turn around like a top every day.

Life is not easy, and it is not easy for everyone. Although life is very tired, I will never compromise with life, will not be unwilling, and will not be decadent. I will arrange my time reasonably, find my own opportunities and do what I like. This is an exquisite life, low-key and luxurious. Because, only you are your true friend, and only by enriching and perfecting yourself can you truly live in live high.

Running is not something that many people like to do. But people who like running get healthy bodies, find their true selves, be happy and be young. When summer comes, some people are lazy because of the hot weather, while others like to run and sweat in hot weather.

However, the hotter the weather, the more you need to pay attention to safety when running, otherwise it will bring bad consequences to your health.

1, select the appropriate time.

Hot summer is suitable for staying up late, but it is also suitable for getting up early. Many runners like to run in the morning and get up at five or six in the morning to prepare for the morning run. In fact, morning running is not suitable for everyone, especially those with weak cardiopulmonary function. This is because the oxygen content in the air in the morning is relatively low, and people with weak cardiopulmonary function are more likely to have dangerous situations due to strenuous exercise and running.

Therefore, morning running is not suitable for everyone. For office workers, people prefer to run at night or for fun. Science shows that the most active time of human body function is from 4 pm to 9 pm, which is the most suitable time for running, fitness, swimming, cycling and other relatively strenuous sports.

Because of the nine-to-five working hours, running in the evening or fun running is more suitable for most people. In addition, compared with the hot summer, the sun sets in the evening and the temperature drops slowly at dusk. Running will feel more refreshing at this time. Accompanied by the breeze, enjoying the sunset glow, running all the way, sweating like rain, this is really a rare day of leisure.

If you can't run at night, you can also choose a fun run at seven or eight o'clock in the evening. The temperature is just right, there is no high temperature during the day, and it is relatively cold. When I started running, I felt refreshed. Fun running, idolize is a different experience.

But for women, fun running must focus on safety. Don't choose a quiet place to run. Pick a place with bright lights and many people. Run home before 9 o'clock, stretch, sit, meditate and take a bath to relax. The feeling of the day is very full and rich.

2. Pay attention to the heart rate and adjust the pace.

Although we choose to run in the evening or for fun, the temperature is not high, but running in hot summer, the body temperature is easy to rise rapidly, resulting in excessive running, dehydration, heatstroke, fainting and other phenomena, and even serious sudden death. Therefore, running in summer must also pay attention to one thing: heart rate.

When you feel that your heart is racing and you can't breathe during running, you should immediately stop running, quickly reduce your heart rate and turn a corner. In a quiet state, our normal heart rate is 60- 100 beats/min. When running to the limit of human body, the heart rate will rise to the highest, that is, the maximum heart rate of human body.

There is a simple formula to calculate the maximum heart rate: maximum heart rate =220- age. When you are running, your heart rate reaches your maximum heart rate, or even exceeds it, your body will be unbearable, overburdened and life-threatening. Therefore, the best running intensity is that the heart rate should not exceed your limit heart rate. Once it is exceeded, it is necessary to adjust the pace in time, slow down and let the heart rate drop. This is the safe running method.

So, running in summer, why is the heart rate more likely to rise? First of all, muscles need oxygen during running. Oxygen is transmitted to muscles through blood, and blood is transmitted through the beating of the heart. The oxygen content in summer is less than that in other seasons. Therefore, the faster you run in summer, the faster your heart rate will rise.

3. Replenish water in time and cool down correctly.

Running in summer, due to the high temperature, the body temperature continues to rise, and we will continue to sweat and cool down. The longer you run, the more you sweat and the easier it is to get dehydrated. Therefore, when running in summer, you must also pay attention to: replenish water in time.

It's overheated in summer, and you sweat too much when running. Many people like to drink sports drinks after running. Actually, it's not right. Drinking boiled water is enough. Because most people run for less than 1 hour, what they lack is water. Just drink boiled water in time and replenish water. There is no need to drink sports drinks.

If the running time exceeds 1 hour, the body will lose not only water but also salt. At this time, it is suitable for drinking sports drinks, supplementing electrolytes and maintaining balance in the body. Otherwise, if you drink sports drinks every time you run, the calories consumed by running will be supplemented, which is equivalent to running in vain and exercising in vain.

In addition, remember not to drink ice water or eat frozen food after running, which can easily cause stomach cramps, abdominal pain, nausea and other phenomena, and also cause heart burden, leading to heart failure, chest tightness and other discomfort. After running, just drink normal boiled water, that is, replenish water to the body in time and cool down correctly.

How to run in summer? The key is your schedule. Suggestions are running at night or going to fun run before 9: 00. Pay attention to the heart rate when running, slow down when it is too high, adjust it in time, and safety is paramount. After running, don't drink ice water or sports drinks, just drink plain water. This is the key to running in summer. Run, now.