As the third wave of heat of the year arrives, the runners come up with a hard choice: Brave the brave temperature of the burns and rest and stay indoors.
To clarify the potential health risks, important precautions for doing and intelligent ways to stay active in extreme heat, we talked to two experts who shared their insights and advice on this issue.
What happens to our body when we move in extreme heat? What can be the risks of health?
Chris King, a coach and founder of Beyond The Ultimate, explains: “First of all, your body does what is designed to do-this makes your body cool.” “What happens very quickly in high heat is that the core temperature rises, and this is when everything can be a little tired. So, you can start getting things like headaches, illness and dizziness, and at the end of it, vomiting and stroke.”
Sam Quinn, the Nuffield Health Personal Education Leadership, agrees and adds, “If you find it is too hot, you can’t run, you have to slow down, feel tired, weak or dizzy, I think it’s probably a big marker that you do not really want to get your own assets.”
What is the precautionary measures to run when running at the heat wavelength?
“If you are running in the heat, be sure to run it safely, listen to your body and give yourself the right type to do a successful exercise and not put yourself in unnecessary risk,” Kevin says.
Here are some of their top tips for successful performance this summer …
Run in cooler courses of the day
Kevin recommends: “Consider running in more appropriate times during the day, such as early morning or later in the evening where it is a little cooler.”
Their body fuel“Make sure your nutritional consumption is suitable for the distances and tasks you do,” says Kevin. “Make sure you have enough protein and carbohydrates before exercise to get energy during training.”
Set your way.
King recommends: “Try not to get too far away from home, think about smaller rings, not big and back.” “Consider a shadowed place, so it may be a forest or a forest, not in the plains.”
Protect your skin
King highlights: “Sunshine and covering your skin is very important, because if you have a burnt skin, it will not be as effective in sweating and cooling.”
Drink water before, during and after running water
“Even with body water shortages, yield can be reduced by up to 20 %, so you need to make sure you have been hydrated before your execution,” says Kevin. “Also, if you are low in water, you have more risk of health side effects or more risk of injury,” he said.
“During work, you want to sweat and lose salt from your body, and electrolyte and water drinks can help you re -fill any drain store,” he said.
Run with a friend or in a group
“If you are running and a really warm day, it’s great to run with a friend to get more safety,” says Kevin.
“Running in groups is also very good. Park organizers and running clubs tend to perform a lot of precautions, provide advice and ensure that all drinks are warm and have suitable cooling.”
Set your speed
King recommends: “Another thing you can do is manage your speed.” “Your body is working hard to cool you, your heart rate will be more, so you have to run slower.”
Wear air conditioner
King recommends: “You just need something that can be breathable and water, so sweat is away from your body.” “Loose clothes are good. You can also make your clothes in the water before applying.”
If people don’t want to go out in the heat, what is the internal replacement?
“I think the treadmill is a wonderful option,” Kevin says. “There are different types of treadmills now,” he said.
“So, you don’t jump on the treadmill and turn it down 10 kilometers per hour and turn off. You running on the treadmill actually dictate speed, so they are very good to imitate the walking conditions.”What should you do directly after running in the hot weather?
Kevin recommends: “After a run make sure you cool effectively and control your heart rate to make sure it goes back to a stable, normal and resting heart rate.” “Also, make sure you are doing the post -run mobility.”
In addition, King recommends sitting in the shade with a cold compress.
“In general, if your body temperature falls, there is a cold compress on your neck and your head and you have an appetite to drink, so be good,” King says.
Refueling is also very important.
Kevin recommends: “Make sure you have some protein for recovery and some carbohydrates to replace any discharged energy store and drink a lot of water.”
