How to run in the heat
Sport And Fitness / / December 19, 2019
That's the long-awaited summer, and with it the opportunity to spend more time in nature, and for someone's time to start a new sporting life ( "Here's to summer begin to run / swim / walk on the bar, bars ").
At the same time, our climatic zones differ unpredictable weather and sometimes extremely hot summers. Workout in the 30-degree heat is not easy, and such conditions do not make us faster. But there is good news in the first place the human body is capable of acclimatization and if a systematic engaged in the heat, sweating becomes more efficient, which helps to better tolerate higher temperature. We Layfhakere urge to sport regardless of the weather conditions and time of year, so give simple tips on jogging in hot weather.
Clothing, hats and socks
Over the past decade there have been tremendous changes in the sportswear industry and accessories. cotton sportswear practically gone. Today, cotton replaced by comfortable synthetic materials that do not absorb sweat and allow it to evaporate effectively, thus creating a cooling effect to the skin. Made of cotton is difficult to cope with excessive sweating. The situation is similar for hats (caps, visors, Panama, etc.) and socks. Moreover, dry clothes on the body does not lead to irritation by rubbing or scratching.
copious drinking
Hydration (hydration) - consumption of water and electrolytes process - is especially critical during warm and hot days. The fluid should be consumed before, during and after exercise. If you prefer to run in the morning, drink enough for your body to the amount of water throughout the day and in the evening before training. If you run a long distance be sure to stock up on a bottle of water, or plan the route so to the road were water sources (well-room, a well in the village with my grandmother, in an extreme case stall or score). There are many ways to carry water during the run time, from the special gidratsionnyh zones and ending just holding the bottle in his hands. Immediately after the run is an important and necessary energy reserves replacement electrolytes, proteins, carbohydrates for normal recovery before the next training session. Even if you're just going to start running, drinking plenty of fluids daily (about 1.5 liters, not including juices, soups, teas, etc.) will be very useful to improve the metabolism and the correct operation of all your organs body.
timing
To fight the heat with one of the major highlights is the choice of training time. Jogging early in the morning - the best way to avoid high temperatures and scorching sun. Ideally, when extreme heat, practice some more with the sunrise. The most difficult period for jogging and other outdoor activities in the summer is the time from 10 am to 5 pm, so try to avoid exercise at this time. The hottest part of the day is a time of from 1 to 3 - the time when the sun is most active. If you can not get up very early, alterantivoy morning exercises can be run in the evening. Although the air in the evening, usually dirtier suffocating than in the morning, though it's better than to train in the afternoon.
Hopefully these tips will help those who have actively joined the community "Run Layfhaker Run", and push those who doubt or just decide to run.
A photo: Shutterstock