Personalized Marathon Training Plan Guide

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how to avoid heatstroke while running

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Author:Jelly Rabbit Ears

As summer approaches, the weather is becomingincreasinglyhot, making marathon races more challenging. Recently, at the National Games Marathon, over 4,000 athletes participated, and more than 1,000 required medical treatment. The main culprit for this phenomenon is high temperatures. This has become an issue that runners cannot ignore when running in the summer.

So today, let's talk about how to ensure marathon runners can safely finish the race in high temperatures.

What is heatstroke?
Heatstroke occurs in high-temperature and high-humidity environments during strenuous physical activity, leading to body temperature regulation disorders, water and electrolyte imbalance, and cardiovascular and central nervous system dysfunction. The severity of the condition depends on individual health and adaptability. Heatstroke can be classified into three stages: premonitory heatstroke, mild heatstroke, and severe heatstroke, with a progressive relationship between them.

1. Symptoms of premonitory heatstroke: In high-temperature environments, symptoms such as headache, dizziness, tinnitus, thirst, and palpitations may occur. Body temperature is normal or slightly elevated, generally not exceeding 37°C. This is a warning sign of heatstroke. If timely measures are taken, such as quickly leaving the high-temperature environment, the development of heatstroke can often be prevented, and a short rest can lead to recovery.

2. Symptoms of mild heatstroke: In addition to the above symptoms, there may be facial flushing or pallor, profuse sweating, cool and moist skin, decreased blood pressure, and increased pulse rate. Body temperature exceeds 38°C. After rest, normalcy can be restored.

3. Symptoms of severe heatstroke: Also known as heat exhaustion, it manifests as cool skin, excessive sweating, nausea, vomiting, dilated pupils, abdominal or limb cramps, rapid pulse, and body temperature exceeding 40°C. It is often accompanied by fainting, coma, high fever, and even loss of consciousness, leading to conditions such as heat exhaustion, muscle cramps, and sunstroke.

Note: If a runner experiences premonitory or mild heatstroke, they should slow down gradually, find a shaded area, loosen their clothing, lie down, and replenish water or electrolyte drinks. If necessary, seek help from volunteers or medical personnel. For severe heatstroke, stop exercising immediately, find a shaded area, cool down with water, and seek medical assistance promptly.

What temperature is suitable for running?

The most comfortable temperature for running is between 5-10°C, followed by low humidity. Temperature affects male and female runners differently, but generally, 5-10°C is ideal for marathons.

Some may think this temperature is too low, but it's not. During running, the body generates more heat to maintain its functions, requiring more oxygen and releasing more heat. Intense exercise can produce 8-12 times more heat than at rest, so even in cooler temperatures, runners won't feel cold. When temperatures exceed 25°C, there's a risk of heatstroke, especially above 30°C under direct sunlight.

We know that sweat helps to cool the body and maintain a safe temperature range. However, in high external temperatures, the body expends more energy to cool down, leading to more sweating and loss of electrolytes, which can cause dehydration and cramps.

How to prevent heatstroke during marathons?

1. Equipment is crucial

Check the weather forecast before the race. For high temperatures, prepare a sun hat, sports sunglasses, and wear light-colored, loose, breathable clothing. Avoid wearing too much high-tech compression gear, as it can hinder heat dissipation. Also, avoid wearing vests and ultra-short shorts, as direct sunlight can cause sunburn and hinder cooling. Wet clothing can help with cooling.

2. Hydrate and replenish electrolytes at every station

In high temperatures, the body loses a lot of water and salt, including sodium, potassium, and phosphorus. This electrolyte loss can cause muscle cramps. At supply stations, drink 100-200ml of water regularly, even if not thirsty, and avoid drinking too much at once. Also, replenish with sports drinks to maintain electrolyte balance.

3. Fatigue and hunger increase the risk of heatstroke
Fatigue and hunger are major contributors to heatstroke. Prolonged exercise in high temperatures and humidity depletes energy and reduces physical function, making heatstroke more likely. Ensure adequate rest the night before the race and have a proper breakfast. Replenish food at supply stations during the race to maintain energy levels.

4. Water is not just for drinking; it can also cool the body

Most runners only drink water at supply stations, but in intense heat, body temperature rises. After drinking, pour remaining water on your skin or clothing to cool down. Evaporation of the water will help dissipate heat. Avoid using ice water; regular bottled water is sufficient.

5. Learn to use cooling equipment
Marathon organizers provide cooling equipment, and runners should learn to use it.
Sponges: Soak sponges in water and wipe the neck, arms, armpits, and behind the ears. Evaporation will cool the body.
Ice: Apply ice to the body to quickly cool down.
Sprinklers: Slow down when passing sprinklers and let the water cool your head and body.

6. Carry some small medications
To prevent heatstroke, carry cooling oil or essential balm to apply to the temples. If possible, also carry medications like Ren Dan, Shi Di Shui, or Huoxiang Zhengqi Shui.

7. Maintain a steady pace and listen to your body
In hot weather, control your pace and avoid sudden bursts of speed. Find a comfortable pace and monitor your body's reactions. If you feel dizzy, lightheaded, or chest tightness, slow down and seek help if necessary.

8.Regularly train to improve your body's adaptability to harsh conditions
The body can adapt to heat through gradual training. For example, run at noon in high temperatures to build heat tolerance. This training helps the body adapt to heat better.

Summary

For most runners, marathons symbolize perseverance and test our willpower and endurance. Many runners persist despite difficulties.However, remember that your health is paramount. It's better to stop and stay safe.We must protect our bodies to ensure our lives continue.

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