For those who love outdoor running, summer is not only sweaty, but also a hot nightmare. In hot summer, when the sun is burning, besides exercise, we should always be on guard against heat stroke and sunburn, which is a great test. So how can you run more comfortably in summer?

Running along the water

Running by the water is cooler. There are usually sidewalks along rivers in cities. Even though the temperature is the same as elsewhere, it feels cooler. You can choose to run in the park. Generally, there are artificial rivers running through the park. It is not recommended to run in the gym, because running is not only about running, but also about having good air quality and good mood.

Adapt to the environment as soon as possible

It must be patiently adapted to the heat gradually, but not quickly. Do not do speed training for the first two weeks. Run at noon, but not more than 30 minutes. Running time can be extended in the morning and evening. In this way, in 10 days to two weeks, you will be able to fully adapt.

Avoid direct sunlight

Avoid running in sunny areas and on asphalt pavement as much as possible. If you have to be exposed to the hot summer sun, remember to apply at least SPF15 sunscreen and wear sunglasses that filter out UVA and UVB. It's better to wear a sunshade hat to cover your eyes and some skin, but it also transfers heat to the top of your head.

Head heat dissipation

Most body heat is emitted through the head, which is very good in summer. So don't wear too tight hats in hot weather. Of course you have to wear it, but it should be loose and suitable. It's better to have a mesh or other breathable hat.

Slow start

Slow start is especially important in summer. The slower the start, the later the pole arrives. If the pace is 5 minutes per kilometer, the best way to finish the first kilometer is 6 minutes and a half minutes.

Reduce speed

Speed training in the morning or evening. Otherwise, there is too much pressure on the body tissues. The heart beats too fast at high temperatures, requiring extra blood for the skin to maintain the body's cooling and evaporation system. You can't run so fast, so don't try.

Pay attention to high temperature alarm

Be alert to the signs of the onset of hot summer. If these diseases are not detected in time, the consequences will be very serious. If running feels abnormal physiological response, stop immediately and find a shady place to drink some water. Then take a ride or walk home.

The following are the signs of the onset of hot summer:

Headache or severe head fever, confusion or inability to concentrate, unable to control muscles, after excessive sweating, skin cooling or stop sweating, cold and heat, nausea, muscle cramps, vomiting, dizziness reduce expectations

Whether it's training or competition, hot weather always runs slower than normal. So if there's a race in the summer, reduce your stress, treat the race as a training, and stop drinking at every water station.

Drink the right drink

Caffeine and alcohol are diuretics, and these drinks keep you going to the bathroom. Frequent urination can lead to dehydration. Running already dehydrates you, so avoid alcohol and caffeine drinks in the summer. If you are thirsty after running, you can drink some sports drinks or light saline water, because your body sweats a lot after exercise, and the salt in your body is volatilized. Adding a little saline water is very good for your health.

Don't bathe immediately after running

Don't take a bath or shampoo immediately after running, because your body is very hot at this time. Even warm water or hot water may cause cold or cold. If you take a bath, you may have a runny nose and headache.