All you need to know about running in the heat
Sport And Fitness / / December 19, 2019
We gathered all the most important information about running in the summer and made a memo on how to dress, to fight abrasions, maintain water balance, adjust the load and, of course, what safety rules need to be follow!
Whether or not to run, if the heat outside
Heat heat strife. And it's not just the temperature but also humidity. And if the temperature of all is just (the higher it is, the more dangerous to run), the humidity can be deceiving. Because of high humidity, you do not notice the usual symptoms dehydration: You do not have so much dry mouth, and you may not realize that sweat and lose fluid quickly!
Another problem is that at high humidity hardly evaporates sweat, and therefore not as well cools the skin surface and the blood in the blood vessels.
Once the body temperature reaches 40 ° C, you get dangerously overheat zone. You are close to getting heat stroke. If you are going to do another 30 minutes at a temperature of 40.5 ° C, your kidneys and liver are tucked danger.
To avoid the negative effects of hyperthermia, the brain can simply turn off you, you fall into a swoon, and possibly injured.
Try not to run in the summer from 10:00 to 16:00 and especially from 12:00 to 14:00.
The best thing get up early and run in the park or forest. You can run and in the evening, but it's not so cool: you will interfere with the dust, drunken company, and just dark, which is often the cause of injuries.
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How our body reacts to heat during run time
Lawrence Armstrong (Lawrence Armstrong) from the University of Connecticut said that the human body adapts to the heat much easier than a cold or, for example, height.
Within a week after the start jogging in the heat of the blood plasma volume increases. You add 0.5 to 1 kilogram, but it gives you the extra fluid and the ability to sweat without dehydration. it also allows you to continue to intensively cool the body, especially without reducing blood flow to the muscles.
We begin to sweat during workouts much earlier and more abundant. Thus our body is trying to prepare for the subsequent rise in temperature.
Sweat becomes less salty, because the body tries to keep the sodium. Your pulse gradually slowing down: it allows the heart to fully comply with every beat and pump a greater volume of blood not only for the functioning of muscles, but also for enhanced cooling of the body.
Furthermore, changing your perception of heat, that is, the temperature of the discharge "all I die" becomes simply "hot."
These changes occur within 14 days after the start of training.
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clothing
There are so strange misconception that doing sports is only in cotton clothing. This is not true. Getting wet, this shirt prevents the evaporation of sweat. And after training wet cotton oblipaet your body and can excessively cool it, especially in the wind.
But the T-shirts of the newest synthetic materials do not absorb sweat and prevent its evaporation. Mesh inserts and vent channels allow air circulation to enhance and control the evaporation of moisture and dissipation of heat.
Dry clothes, even the synthetic, does not rub the skin under the arms and on the nipple (this often suffer from beginners).
And yes, what you are already an adult, not a reason to abandon the headdress, which will save you from sunstroke and burnt nose.
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Fluid maintenance
Hydration (hydration) - consumption of water and electrolytes process - is particularly critical in the warm and hot days.
During the training of our body displayed a large amount of moisture (through sweat and respiration rate), so rehydration need to drink more water. While jogging in the heat of +35 ° C is possible to lose up to 2 liters of fluid is less than 20 km away!
The fluid should be consumed before, during and after exercise. A few hours before jogging or competition drink 500 ml of water, and before the start - 150 ml.
If you have a long sprint, it is necessary to make a drinking schedule, set the timer and drink every time the alarm will sound.
It is believed that marathon runners should drink 380-780 ml water every hour. The slower your pace is, the less need to drink.
If your workout lasts longer than 30 minutes, plain water should be replaced isotonic. They will allow to resupply the important minerals that we lose through sweat. Our interactive infographics isotonic help cook at home.
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scrapes
Fray in the heat, especially on long runs - a problem that plagues more than a constant desire to drink and sweat into his eyes.
Sometimes, during long races does not help even a special clothes, so you have to go into small tricks.
1 trick. In one of the blogs about the marathon, we found a rather interesting and unusual piece of advice: in the marathon and other long races... men should not wear panties. This helps to avoid abrasions between the toes.
The trick 2. This trick will help people with overweight or those who will marathon, ultramarathon and triathlon competitions.
Scrapes usually appear between the legs, armpits and nipples. Partly to get rid of the problems you can, using talc, dry deodorant or petroleum jelly. However, talc does not work at large distances: it is simply washed away with your sweat. But Vaseline - a reliable means of long-acting.
The trick 3. In some cases, even Vaseline does not help. Therefore it is necessary to resort to more drastic measures: to stick to problem areas - often they are the nipples - a band-aid. Cruel, but it works at 100%.
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