Custom Running Schedule - AI-Powered Training Program

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In the blink of an eye, the hot summer is almost here. The high temperatures of summer are a challenge for every running enthusiast. Although you can't control the rising temperatures, humidity, and heat index, you can overcome the heat and complete your daily running training more comfortably and safely by following the suggestions below.

Running outdoors in the scorching summer is a challenge for both body and mind.Running is meant to bring us joy, not pain. In summer, it's even more important to learn how to protect yourself while running. So, whetheryou are a novice runner or a seasoned athlete,the following 10summer running tips are essential to remember.

1. Take two weeks to acclimate to the heat

Generally, it takes about two weeks to get used to high temperatures. Slowing down your running pace and reducing exercise intensity is much better than pushing through at your usual speed. This allows you to adapt more effectively to the environment, and as you continue running, your body's cooling ability will also improve.

2. Choose the right time to run

Try to avoid running between 10 a.m. and 3 p.m. unless you are training specifically for an event. Typically, early morning is the best time to exercise during hot weather. Check the weather forecast before starting your training; high temperatures mean increased ozone and pollutants in the air, so it's better to exercise indoors during such times to protect your lungs.

It's best to train in the early morning or late evening during summer to avoid peak sunlight. Training before 8 a.m. or after 4 p.m. reduces the threat from UV rays.

When running at night, avoid running on hot concrete surfaces. Adjust your running time according to your ability and let your body gradually adapt. As more people run at night during summer, remember to prioritize safety.

3. Protect your skin with sunscreen

Every summer, countless people forget to apply sunscreen and end up looking like lobsters after their run.

During training, the immune function of the body is limited, making our skin more susceptible to the harmful effects of sunlight. Sweating increases skin sensitivity to light, making runners more prone to sun damage. To avoid skin diseases, always remember to apply sunscreen before each run.

4. Light-colored clothing is the best choice

Loose, light-colored clothing can block harmful rays from the sun and keep your body cool. Brightly colored clothing can also reflect sunlight. The key to staying cool is finding the right clothing. Avoid black, dark gray, and other dark-colored sportswear, as they can increase your body temperature faster.

5. Slow down your running pace

Sweating is a way to lower body temperature. However, in hot weather, the skin needs more blood to cool down, reducing the blood supply to the muscles. Therefore, your body doesn't have enough blood to support increased exercise intensity. Even those with strong adaptability should slow down when the temperature is high. Before running, calculate the distance you can complete, then run two-thirds of that distance. If you feel good, you can slightly increase your speed.

6. Ensure smooth sweating

Sweating is the body's main cooling mechanism. When training in hot weather, pay attention to your clothing choices. Avoid wearing regular clothes like cotton T-shirts, as they can stick to your skin when you sweat heavily, hindering sweating and heat dissipation.

At this time,runners can choose lightweight, breathable, quick-dryingclothing that quickly absorbs and evaporates sweat or converts it into other forms of energy. It's best to prepare several pairs of running shoes in summer and change them frequently to keep them dry and prevent bacterial growth.

7. Hydration is crucial

Training in summer causes rapid water loss through sweating, which can burden the heart. Hydrating can also help cool you down. Proper hydration during training keeps your sweat system functioning smoothly and maintains your blood volume close to normal levels, which in turn keeps your sweating rate high. Since oxygen is delivered to muscles through the blood, proper hydration ensures your heart can produce enough blood, providing more oxygen for better performance.

Hydration isn't just about water; it also includes electrolytes, whether from sports drinks or other supplements. For long-distance runs, don't just bring mineral water. Runners shouldn't wait until they feel thirsty to drink; they should hydrate periodically. Feeling thirsty may indicate mild dehydration, which can be problematic during a marathon. Individual differences exist, but safety is paramount.

However, be cautious not to drink too much water at once. Low sodium levels in the blood can cause hyponatremia or water intoxication, which occurs when the body sweats heavily and then rapidly rehydrates. Symptoms include dizziness, muscle cramps, confusion, and stomach bloating. Severe cases can lead to coma or even be life-threatening.

8. Take proactive cooling measures

Many people wear sun hats while running in summer, and some put ice cubes under their hats or inside their sportswear. Others carry a bottle of ice water.

In triathlons, athletes often pour water over their heads, targeting areas like the forehead, back of the head, and behind the ears to quickly cool down and ensure smoother training.

9. Consider running with a partner for mutual support

Running in summer, especially long distances, is best done with a partner for mutual support. If any issues arise, you can remind each other or stop. Group runs can organize logistical support and water stations, and help is available if someone is exhausted, reducing the risk of danger. If running alone, keep it under 10 kilometers and bring a drink. If you experience symptoms of heatstroke like dizziness, headache, thirst, fatigue, or palpitations, call 120 for emergency assistance, move to a cool place, lie down, and drink a sugary beverage.

10. Know your limits and listen to your body

Regardless of the situation, always listen to your body's feedback, especially in high temperatures. Early signs of heatstroke include fatigue, drowsiness, chest tightness, stopping sweating, confusion, and nausea. If you experience these symptoms, stop exercising immediately and drink an electrolyte beverage to restore your body's functions.

Many novice runners set high goals at the start, often beyond their capabilities. Running is a long-term commitment, not an overnight achievement. Elite runners achieve high performance through years of scientific training. For amateur runners, slow and steady progress is key. Gradually increase your distance and pace according to your ability.

Summary

The high temperatures of summer are a challenge for every running enthusiast. Slowing down your running pace and reducing exercise intensity is much better than pushing through at your usual speed. In summer, lower the intensity and pace of your runs. Even if you have good fitness and physical condition, you still need to guard against heatstroke.This way, you can minimize the impact of the summer heat on your running,and avoid unexpected situations that could affect your physical and mental health.