I must say right away that you can run in extreme heat. But at the same time, certain rules must be observed that will help to endure the heat while running.
Clothing
Let's start with how to dress when running in hot weather.
1. You can not run without a T-shirt or T-shirt. This applies primarily to the fact that we all sweat while running. And sweat is excreted along with salt. But when it's very hot outside, the sweat evaporates quickly, but the salt remains. It clogs all the pores that stop breathing. And running with clogged pores is simply unbearable.
When you are wearing a T-shirt or T-shirt, it collects almost all the sweat on itself along with the salt, and much less salt remains on the body. And taking into account the fact that the clothes cover from the wind, evaporation from the surface is much slower. Therefore, the pores are practically not clogged.
Girls do not have to choose in this regard. The most they can afford is to run in a topic, which also copes quite well with the function of a sweat collector.
In addition, if you have not yet had time to tan well, then one jogging without shirt in extreme heat will make you sleep coated with cream or sour cream. The soaring sun plus sweat will burn the skin literally in a matter of minutes.
2. Headwear. If you have a lot of hair on your head, then you can pass this point by. But if this is not the case, then be sure to get a cap. Overheating your head while running will make the run unbearable, and more often than not, it will just make you stop. And sunstroke can be caught without any problems. I’ll make a reservation right away, if you feel that you have “floated” and you are already beginning to distinguish poorly the surrounding objects, then the sun has already baked your head and you must either take a step or stop altogether. But, again, this problem is not a problem with a headdress.
3. Run in running shoes. Forget sneakers. Of course, you can run in them. But your knee joints won't thank you for that. Besides, try to choose sneakers with a mesh surface so that the leg is as ventilated as possible.
Keep in mind that a long run in the heat increases your feet by about half their size. Therefore, buy sneakers in which the foot will feel comfortable, but the toes will not rest on the edge of the sneaker without the slightest gap. If you buy sneakers back to back, then after about 30 minutes of running, you will begin to feel that your foot no longer fits in the shoe. This threatens with calluses and damaged nails.
This short-term swelling will go away after about half an hour to an hour after running. Do not be afraid of her. But buy shoes a little more than your foot. Not size, but half size.
4. Sweat collector. In this case, I mean a bandage on the forehead or arm that will collect sweat. I prefer a forehead band because I don't have to be distracted from running, constantly wiping away sweat from my forehead, which tends to flood my eyes. Someone, on the contrary, gets in the way that some kind of bandage is squeezing his head. And he prefers to wear a bandage on his arm and collect sweat on his own. This is a matter of taste, but you shouldn't forget about it. When the sweat starts pouring out, you will no longer think about running, but only that your eyes are very burning. Do not lead to this. By the way, the presence of a cap solves this problem almost completely. But still not to the end.
How to breathe when running in heat
Many people care about breathing - how to breathe while running in extreme heat. There is no secret technique here. You need to breathe in the same way as when running in any other weather - that is, through your nose and mouth.
The hot air does not allow oxygen to be saturated normally, so you should "breathe" well when you run in the shade. In general, many athletes try not to open their mouths much when running in the heat, so that air can be sucked in through a small opening between the lips. Thus, the air has time to cool down a little. The opposite effect occurs in winter, when in this way athletes try to warm up the air at least a little before it enters the lungs. It certainly helps, but I wouldn't say it solves the problem at all.
Drink water
I often come across sources that claim that during and after running, you should not drink water for a certain period of time. And such people always amaze me. This means that they have never competed in long-distance running competitions.
So, if they had ever run a distance of more than 20 km at any amateur tournament, they would have probably noticed that so-called food points are always on the sidelines, in which there are always glasses or bottles of water. Professional athletes always drink water along the course, and the hotter the weather, the more water they consume.
Here we are talking about dehydration, which is extremely scary for humans. So drink water whenever you want. But only within reasonable limits so that it does not gurgle in your stomach and does not cause discomfort.
Do not pour water on your head
This rule is very important. Some runners like to pour water over their heads in extreme heat to cool them down. But it is dangerous to do this, since a wet head in extreme heat is much more exposed to sunlight. And if you do not want to faint during a run, then you better do not. This applies to extreme heat. If it's not higher than 25 degrees outside, and you warmed up not from the sun, but from running, then you can safely pour water on your head - this really helps to run easier.
Douse your leg muscles
In this case, we are talking about the fact that while running, if there is such an opportunity, it is sometimes worth pouring water over the thighs and calves. Having washed off the salt from them in this way, they begin to work better.
There is no scientific basis here. Just try it and see for yourself that it helps. You can also get your hands wet. But this is not so important.
Well, advice from the category of "captain is obvious"
Try to run in the summer in the morning or in the evening, and not in the afternoon, when the heat is.
Choose shady areas near high-rise buildings.
Always choose a path so that there is an opportunity to drink water somewhere, or at least to douse your muscles. I prefer to run past water columns and springs. Sometimes I run into the store, buy a small non-carbonated mineral water, and run on.
Don't run in your pants. It will be uncomfortable and very hot. They can also start to rub in some places. However, this is more of a recommendation. For some, running in pants even at 40 degrees is better than in shorts. A matter of taste. Although the professionals in the competition run exclusively in jogging pants. It says something.
In general, this is all you need to know about the nuances of running in the heat. Running technique, foot placement technique and hand work while running remain the same as when running in any other weather. The main thing is not to forget about clothes and water. Then it will be easier to endure the heat. And the most important thing. The more often you run in heat, the easier it is to endure.
To improve your results in running at medium and long distances, you need to know the basics of running, such as correct breathing, technique, warm-up, the ability to make the correct eyeliner for the day of the competition, do the correct strength work for running and others. Therefore, I recommend that you familiarize yourself with the unique video tutorials on these and other topics from the author of the site scfoton.ru, where you are now. For readers of the site, video tutorials are completely free. To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series on the basics of proper breathing while running. Subscribe here: Running video tutorials ... These lessons have already helped thousands of people and will help you too.
