How to run in extreme weather?

Summer is a season of running enthusiasm, however, the extreme weather that comes with this season is often like a pot of cold water, which shattered all our enthusiasm. Below, let's analyze them one by one.

65438 +0 hot weather

High temperature and heat is one of the inevitable climate characteristics in summer. Excessive temperature will not only bring discomfort such as sultry, dizziness, sweating and dyspnea to human body, but also greatly reduce the running experience and training effect of runners. A little carelessness may even cause severe dehydration, heatstroke and other symptoms. Therefore, running in hot weather must be fully prepared and protected.

temperature

According to the human body temperature and heat resistance, usually:

25. Normal running training can be carried out;

25 ~ 30 years old, try to avoid high-intensity exercise, and moderate-speed running and jogging are appropriate;

30~35, it is suggested to reduce the pace and running amount for training.

35, the temperature is too high, outdoor training is not recommended, and lightweight exercise can be carried out indoors.

time

12:00~ 14:00, which is the hottest time of the day and not suitable for high-intensity training;

10:00- 15:00 outdoor running training is not recommended because of the high ambient temperature and strong sunlight.

5: 00 am to 7: 00 am and 7: 30 pm to 9: 30 pm are suitable training time.

location

When running outdoors, running in a flat, well-ventilated and cool place can greatly reduce the environmental discomfort caused by extreme high temperature weather.

When running indoors, pay attention to the control of humidity and air conditioning temperature. The general temperature is 25~28, and the humidity is about 50%.

intensity

In order to avoid heatstroke caused by exercise overload, special attention should be paid to the control of running intensity during training.

It is suggested that the speed, intensity and quantity of running should be reduced by 20% compared with normal training, and the pace should be reduced by about 20~30s/km.

It is advisable to run 3~5km on the same day, and try not to run more than 10km in normal training.

In addition, in the process of running, you should always pay attention to your exercise state, heart rate, body temperature and other changes, and adjust or stop training in time.

supply

Running at high temperature increases the amount of perspiration, not only water, but also a lot of salt in the human body will be lost. Therefore, in order to prevent the imbalance of the human body, the supply during training is also very important.

2 ~ 3 hours before running, you should eat reasonably, and if you need long-distance running training, you should also supplement glucose appropriately;

Before running 1 ~ 2 hours, ensure sufficient water in the human body;

You can drink a proper amount of water 20min minutes before running, generally not more than 1/4 ordinary cups;

When running, replenish water once every 15~20min, generally not exceeding 100ml( 1~2 mouthfuls is enough).

After running for 30min minutes, you can supplement water, vitamins and inorganic salts according to your body's needs.

prepare

In terms of basic equipment, try to choose light, breathable and quick-drying ones;

If you need long-distance running training, sports goods such as energy bars and salt pills, as well as some small first-aid items for injuries are also essential;

In addition, the preparations for sun protection should not be sloppy.

No.2 rainstorm weather

It is rainy in summer, and many runners' running plans are often suspended or frustrated because of the rain. So, can you run in rainy days? This mainly depends on the rain.

force of rain

Xiaoyu: There is outdoor running training;

Moderate rain: you can run outdoors, but low-intensity jogging is recommended;

Shower: the speed can be adjusted at any time according to the change of rain;

Heavy rain/rainstorm/thunderstorm: it is not recommended to go out for training, and the risk factor is high; In addition, in case of thunderstorm, it is not recommended to use electric equipment such as treadmills for training indoors.

space

Running in rainy days requires an open field and good road conditions.

For safety reasons, you can choose a special training ground with a plastic track, or a spacious and flat park or sidewalk with less water and less people flow for running training.

In addition, try to choose familiar venues for training; In order to better cope with emergencies, the one-way running distance should not be set too long.

equipment

Clothing: quick-drying/compression underwear+waterproof and windproof thin coat+quick-drying socks.

Shoes: the sole has strong grip and non-slip, and it is best to have drainage design; The upper is light and thin, and it is best to mesh and breathe.

Others: sports hat with brim+sports towel with strong water absorption+waterproof waist bag/arm bag.

prepare

In order to effectively deal with some unexpected situations, it is recommended to bring mobile phones and some small emergency equipment when going out for running;

The evaporation of rain on you will take away some of the temperature. Therefore, in order to prevent muscle cramps during running, it is suggested that the warm-up exercise before running should be increased by 5~ 10min than usual.

Lightning weather on the 3 rd

Outdoor activities in lightning weather are very risky, so it is not recommended to go out for running training in such weather.

Lightning weather is sudden, so runners had better pay attention to the weather forecast and adjust their training plan in time.

If you are still training outdoors when lightning strikes, you should try to avoid tall trees and forest edges, wires and flagpoles, and return indoors as soon as possible.

It is not recommended to go out for running in lightning weather, and it is not recommended to use live equipment for training indoors. Runners can do stretching, strength training and balance training indoors.

No.4 windy weather

In summer, some coastal areas often have strong winds and even typhoons. In windy days, for personal safety, we should rationally decide whether to go out for training according to the actual situation.

When the wind is below level 6, you can go out for a run; When the wind reaches or exceeds level 6, you should avoid going out and train indoors.

When the wind is strong, try to avoid running by the river. There are dense trees along the river and dense residential buildings on both sides.

Choose to run with the wind, on the one hand, the relative resistance is small; On the other hand, it can also prevent dust and debris from being blown into the eyes by the wind during running.

Fifth place Other extreme weather

In addition to the above extreme weather, hail, typhoons and floods are also very prone to occur in summer. In this weather, it is extremely dangerous to stay outdoors, so it is not recommended to go out for running. When doing related sports indoors, we should also pay attention to properly arrange household items and take protective measures.