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Many regions across the country have entered high-temperature weather. The intense sunlight, sultry weather, and humid air pose training challenges for many running enthusiasts. High temperatures are a challenge for every running enthusiast.

Continuous hot weather further affects the daily training of runners. Many amateur runners start to move their running time earlier or later to avoid the scorching sun during the day.Although you can't control the gradually rising temperature, humidity, and heat, you can make some training adjustments and countermeasures to achieve your training goals.

Some say that training in hot weather helps improve performance. Is it necessary for amateur runners to run under the scorching sun?What should runners pay attention to when running in high temperatures?Let me tell you the precautions for running in high temperatures~

What are the benefits of high-temperature running training?

With the increasing number of marathons, trail races, and other competitions, it is inevitable to encounter high-temperature race days. In such cases, runners' heat tolerance is put to a higher test. After heat tolerance training, the body can develop a series of adaptive responses under long-term repeated heat exposure, achieving a new balance in various physiological functions, making it less likely to experience discomfort and injury due to high temperatures.

Research shows that although exercising in high temperatures can easily trigger rhabdomyolysis, good adaptive training can significantly reduce the likelihood of rhabdomyolysis. Additionally, heat tolerance training helps improve athletic performance under normal weather conditions, enhancing your maximum oxygen uptake, lactate threshold, maximum cardiac output, and other indicators.

Due to the hot weather,various metabolic activities in the body are inhibited,and both cardiopulmonary and skeletal muscle functions are suppressed. If you conduct adaptive training at this time, not only will this inhibition gradually decrease, but when the weather cools down and the resistance of high temperatures disappears, your competitive state and pace will naturally improve. The so-called 'summer training in the dog days' is based on this principle.

What are the physiological reactions of running in high temperatures?

When running in high temperatures, the body generates a large amount of heat. If heat is not dissipated well, it will cause excessive heat accumulation in the body. High internal heat will inhibit metabolic activities and significantly reduce the excitability of nerve cells. Specifically, it manifests as decreased muscle strength and reduced ability to control pace; if excessive sweating leads to significant water loss, dehydration, and electrolyte imbalance, muscle cramps may follow.

Running in high temperatures also carries certain risks. Besides heatstroke and dehydration, there is a condition called 'rhabdomyolysis' that needs to be watched out for. When muscles are overheated, the activity of degradative enzymes increases, with a 10% increase for every 1°C rise, making muscle cells more prone to necrosis and dissolution. Myoglobin and creatine kinase then enter the bloodstream, causing systemic damage.

Moreover, sweating during high-temperature running leads to significant loss of water and electrolytes. This changes the osmotic pressure of body fluids, causing an imbalance in the osmotic pressure inside and outside the cells, which puts more pressure on muscle cell membranes. It may also lead to changes in cell membrane permeability and leakage of intracellular contents.

What should you pay attention to when running in high temperatures?

1. Choose the right time to run

Generally, if the temperature exceeds 32°C and the air humidity exceeds 60%, it is not recommended to run outdoors for long periods, as the probability of heatstroke is very high under such conditions. Whether you are a beginner or an experienced runner, it is advisable to avoid the hottest times of the day, such as noon and afternoon, during summer. Try to run in the early morning or evening. Even if you run at night, avoid running on concrete surfaces that retain high residual heat. If you must run during the day, choose shaded areas.

2.Wear light-colored, loose clothing

Dark-colored clothes absorb sunlight, while light-colored clothes reflect sunlight, lowering the surface temperature of the body. Loose clothing allows air to flow over the skin, creating a breeze effect. Avoid wearing sweat-absorbing cotton clothes in summer; instead, opt for mixed-fiber materials that facilitate sweating. Additionally, you can choosebreathable, moisture-wicking quick-dry clothes and professional running tights or compression pants.

3. Don't forget sun protection gear

Applying sunscreen in summer is not just to resist UV rays and prevent sunburn. It also helps keep your skin and body temperature slightly lower. Even on cloudy days, don't forget to use sunscreen with an SPF of at least 30. Additionally, you can wear sunglasses to protect your eyes when the light is strong. You can also wear a baseball cap or a mesh hat for sun protection and heat dissipation.

4. Hydration is paramount

The higher the temperature, the more you sweat, and the more body fluids and electrolytes you lose. Therefore, you should hydrate before, during, and after running. Maintaining the balance of water and electrolytes in your body is crucial when running in hot weather. While running, increase your water intake appropriately, but follow the principle of 'small amounts, multiple times,' and avoid drinking large amounts at once.

It is especially important not to wait until you feel thirsty to drink water; you should hydrate after running for a while. Also, replenish sodium, potassium, and other essential electrolytes, so it's best to choose sports drinks while running. When you feel thirsty, you may already be mildly dehydrated.

5. Adjust training intensity appropriately

In hot weather, your skin needs more blood to cool down, reducing the blood supply to your muscles. Therefore, your body doesn't have enough blood to support increased exercise intensity. When the temperature is too high, even those with strong adaptability should slow down their running pace.However, you can slightly increase your running mileage by dividing one running session into several parts and increasing rest and recovery time.

6. Avoid heat-related illnesses

Running in high-temperature, dehydrated environments can easily cause heat exhaustion, heatstroke, and other illnesses. The body may exhibit varying degrees of illness reactions, such as pale complexion, muscle cramps, fatigue, dizziness, nausea, vomiting, and fainting. Heatstroke is one of the most severe heat-related illnesses and can be life-threatening. It disrupts the body's temperature regulation, causing excessive heat accumulation and damaging the nervous system.

Cooling down is the primary treatment for heat-related illnesses. Drinking iced beverages and taking cool showers can help lower body temperature. If these cooling measures don't work and your condition doesn't improve within an hour, you should seek medical treatment immediately.