Text/Yangcheng Evening News all-media reporter Chen Hui correspondent Liu Qingjun
Guangzhou continues to be hot, and some citizens fainted due to heat stroke while running. Therefore, many runners will drum up in their hearts, "Can we continue to run in hot weather?"
Zhao Jingtao, chief physician of the Orthopaedic Injury Center of the First Affiliated Hospital of Guangzhou University of Traditional Chinese Medicine and founder of the China Marathon "Physician Runner", answered that running in hot weather is possible, but attention should be paid to the time, place and intensity of running.
Sunburn is a technical job, remember "5 2 principles"
According to Zhao Jingtao, according to medical research and the "clinical" experience of our physician runners on marathon tracks and outdoor emergency care in the past 8 years, the most common and easiest thing to prevent from running in hot weather is UV sunburn.
Sunburn can cause local skin redness, burning, pain, blisters, skin scaling and other symptoms. Some runners may also experience general discomfort such as headache, fever, nausea, and vomiting.
Sunburn is a "technical job", and you must remember the "5 2 principles" - choose two ends, shadow two bodies, sun two ends, prevent two places, and stay in two halves.
[Choose two ends] refers to the two ends of the day, that is, running before 10:00 in the morning and after 4:00 in the afternoon, and the UV index is relatively low.
【Shadow Two Body】means that when the shadow is more than twice the height, it is the safest time to bask in the sun.
[Two-headed] refers to the part where the sun is exposed, mainly the upper limbs and below the knee joints are exposed to the sun.
【Anti-two places】refers to the two parts that are most prone to sunburn—the head and eyes should be protected from sunscreen, and fisherman hats, sunglasses, etc. should be worn.
Many runners choose an empty top hat for better ventilation. In fact, in terms of preventing sunburn, it is better to wear a fisherman hat and sunglasses.
[Stay in two halves] refers to the time to sunbathe, preferably half an hour in the morning and afternoon. Adults insist on sunbathing for more than 1 hour a day, children can spend less time, and elderly people need more time.
Opt for dark, quick-drying fabrics for running in ventilated, shaded areas
In addition to wearing fisherman hats and sunglasses mentioned above, to protect against sunburn, runners can use quick-drying fabric tops, arm covers, leg covers, etc. for protection. The color of the clothes and equipment should be in dark colors, such as red, dark green, and black. , deep purple, etc.
Cotton clothing is not suitable for high temperature running due to its poor perspiration function.
Running in hot weather should prevent sunburn and heat stroke. You can choose a well-ventilated and shaded mountain outdoors or city park. In addition, you can exercise on a treadmill in an air-conditioned room, which is also a good choice in hot weather, but you must learn and master treadmill exercise. features to avoid sports injuries.
Eat before running and drink water during running
【Have a meal】
Zhao Jingtao reminded that the diet before running is also very important for running safety. Many people have no appetite after getting up in hot weather. If they run on an empty stomach, they are prone to hypoglycemia.
In the Zhaoqing Marathon in a previous year, a Guangzhou runner did not eat breakfast or drink water. As a result, he ran about 14 kilometers and fainted on the track.
He suggested getting up early to exercise and eating half the normal amount of breakfast, mainly including carbohydrates and starches, supplemented by proteins that are easy to digest and absorb.
If you eat a normal amount of food, it is generally better to exercise 2 hours after a meal; if you want to go for a run early after a meal, it is best to control the meal size within 70-80% of the meal, so that you can go for a run 1 hour after a meal.
If you go for a run without rest after a meal, it will affect the digestion and absorption of food and gastrointestinal function.
【Water replenishment】
To prevent accidents such as heat stroke, it is very important to replenish water and electrolytes during running.
The metabolism time of water in the body is about 20 minutes, so after calculating, replenish water every 25-35 minutes, 150-300 ml at a time.
If the weather is hot, you can also run with a small water bottle to shorten the water replenishment interval.
Zhao Jingtao reminded that some people think that hydration will affect the speed. In fact, without hydration, the body's function will decline. That's the real impact on the speed!
【Electrolyte supplement】
Regarding the supplement of electrolytes, it is generally supplemented after running for more than 10 kilometers or 1 hour. In the high temperature state, you can start supplementing a little earlier.
There are many brands of electrolytes, which one is better?
Zhao Jingtao answered that each electrolyte drink has different formulas and usage scenarios, and it is generally better to choose an isotonic drink.
【Can you drink carbonated beverages?
】
Some people like to drink cold drinks or carbonated drinks after exercise. These are not considered scientific supplements. Cold drinks stimulate the stomach and blood vessels. Carbonated drinks are not only cold, but also promote water excretion and affect appetite. Good for health.
If you really want to drink after exercise, it is recommended to drink slowly and in small amounts.
【Flush water】
Finally, a reminder that if you feel hot during a hot run, you can use bottled water or rinse it off with a tap.
Master the running rhythm and use wearable devices to monitor the "two high lines"
Running pays attention to step-by-step, especially in hot weather, which can greatly reduce the risk of various sports injuries and malignant accidents.
For example, for beginners, the distance of running can be gradually increased from less than 3 kilometers. If you insist on more than 3 times a week, the distance may be increased by 10% in the next week.
The total running time, after starting at 20 minutes, can be increased by 2 minutes once a week.
Running speed, start slowly at first and gradually increase.
Zhao Jingtao emphasized that gradual progress not only refers to increasing upwards, but also refers to decreasing downwards.
For example, in hot weather, if it is too hot to bear, the distance, time and speed of running should be gradually reduced.
Even during the same run, acceleration and deceleration should be done gradually, without sudden acceleration or deceleration.
For example, don't stop immediately when running feels uncomfortable, otherwise it will suddenly increase the burden on the heart.
During running, you should also pay attention to monitoring your maximum heart rate and maximum aerobic heart rate, also known as the "two high lines".
The maximum heart rate [the simple calculation method is: maximum heart rate (times/minute) = 220-age (years)] is called "high voltage line", which is equivalent to the maximum speed limit of a vehicle. Once this speed is exceeded, the stability of the vehicle It is greatly reduced, and there will be car crashes, which for the human body is sports sudden death.
"Maximum aerobic heart rate" [The simple calculation method is: maximum aerobic heart rate (times/min) = 180-age (years)] is also known as "high-speed line", just like the maximum speed limit on the road when we drive .
Studies have shown that cars are optimized at a speed of 90-120 kilometers per hour, and the human body’s exercise efficiency is optimized within the range of moderate exercise intensity to maximum aerobic heart rate, which can not only stimulate human metabolism, but also avoid sports injuries caused by “high speed”. .
Zhao Jingtao suggested that many wearable devices, such as sports watches, have the function of monitoring heart rate. When running, pay attention to monitoring whether your heart rate reaches the maximum heart rate and maximum aerobic heart rate. You can even set an early warning heart rate. Once the running reaches the early warning heart rate, gradually Slow down.
It is generally recommended that the heart rate should not exceed the maximum aerobic heart rate during most of the running period. If it is hot weather, the heart rate zone can be appropriately reduced.
Advantages of exercising in hot days: it may make you more "not afraid of heat"
Don't stop your running because you are afraid of heat!
Zhao Jingtao said that there is a saying among the people that "practice the three fus in summer", not interrupting exercise in summer is also continuously enhancing one's own immunity, strengthening the body, preventing and treating diseases, and at the same time consciously and unconsciously improving the body's resistance to high temperature. Stress, adaptability and "reconciliation" to the environment and climate achieve a scene in which people and nature are in harmony, and it is not easy to suffer from heat stroke and other dangers.