17 Jun , 19:36
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How to Run Safely in Hot Weather: Expert Advice
Candidate of Medical Sciences, Associate Professor of the Department of Morphology at IAM Pirogov University Yaroslav Gurin revealed the secrets of safe running in hot weather and shared important recommendations that should be paid close attention to.
Body adaptation to heat - in hot conditions, the thermoregulation system activates, sweating significantly increases, and blood flow accelerates.
Endurance development - the cardiovascular system functions in an intensive mode, which contributes to its strengthening and training.
Acceleration of metabolism - increased ambient temperature forces the body to expend significantly more energy resources.
Mental strengthening - successfully overcoming uncomfortable conditions effectively trains willpower and psychological resilience.
Overheating and heat stroke - pose a serious danger, especially when the thermometer rises above 30 °C.
Dehydration - intensive loss of fluid and important electrolytes can provoke muscle cramps and critical fatigue.
Increased strain on the heart - creates significant risks for people suffering from hypertension and various heart diseases.
Risk of sunburn - prolonged exposure to sunlight without proper protection causes serious damage to the skin.
Choose the right time - optimal periods for running are early morning before 10:00 or evening hours after 18:00.
Monitor your water balance - regularly consume water enriched with electrolytes before, during, and after completing your workout.
Wear appropriate clothing - light, well-ventilated sportswear, a reliable hat, and quality sunglasses are mandatory equipment elements.
Moderate your workload - it is recommended to reduce both running speed and the overall training distance.
Listen to how you feel - at the first signs of dizziness or nausea, immediately stop training and rest in the shade.
