Smart Running Revolution: Personalized Plans for Beginners [5551]

What is the biggest feature of summer?Of course, it's the heat!!!

Therefore, many people firmly adhere to the principle of 'no movement, no heat,' preferring to lie down rather than sit, move as little as possible, and avoid going out if they can.

But there are always some 'run-or-die' enthusiasts who break this rule and continue to run even in the scorching summer.

For these running enthusiasts, what I can do is to organize somesummer running tipsto give everyone a helping hand!

01 Run in moderation

Outdoor running in the sun can promote the formation of vitamin D in the body, enhance calcium absorption, and prevent osteoporosis.However, prolonged exposure can lead to sunburn.

Additionally,sweating a lot after running can speed up metabolism and help expel waste from the body.But some people believe that excessive sweating can help them 'lose weight,' so they run for extended periods beyond their capacity, which can lead to significant dehydration and affect their health.

The principle for choosing summer running gear is quick-drying and sun protection.

Quick-drying clothes can keep you dry and comfortable after sweating, avoiding discomfort. Additionally, a quick-drying and breathable running hat is essential, as the head helps dissipate body heat. It's best to choose one with mesh or other breathable features.

For sun protection, besides applying sunscreen and wearing sleeves to protect your body, it's crucial to protect your eyes from direct sunlight, which can cause fatigue. It's recommended to wear sports sunglasses.

If you run at night frequently, it's best to choose gear with reflective markers.

In the hot summer, you should avoidrunning outdoors at noon.Early morning and evening, when the temperature is relatively lower, are better times. However, if you stayed up late the previous night, you should run within your limits.

When running in the morning, adjust your speed and avoid starting too fast; when running at night, try to avoid running on hot concrete surfaces.

Before running, do warm-up exercises to wake up your muscles.

When you start running, begin with a slow jog to let your body adapt to the temperature and environment.If you feel difficulty breathing, fatigue, headache, confusion, loss of muscle control, sudden chills or heat, or a rapid heartbeat, you must adjust your speed or stop running immediately. Do not force yourself to run.

In the hot summer, you can'tcontrol your run by pace as you would in other seasons.For long-distance running, it's advisable to slightly reduce your pace.Never ignore your body's signals and force yourself to run.

You can also consider segmenting your run. For example, if you plan to run 10 kilometers and find it too hot after 5 kilometers, you can split it into two segments and complete the remaining 5 kilometers when it's cooler.

Hydration and cooling down are very important in summer, so don't forget.High temperatures and excessive sweating cause rapid loss of water and electrolytes, leading to dehydration, dizziness, and cramps.

Note, do not take a cold shower immediately after running. Wait until your body has cooled down before showering.

Whether it's long-distance running, morning runs, or night runs, it's advisable to run with a few friends for mutual support.You can also join a running group to ensure logistical support and timely help in case of any issues, avoiding potential dangers.

I hope these tips help everyone run healthily and happily under safe and scientific conditions!

-END-

The above content is from 'Running Notes'

Published by People's Posts and Telecommunications Press