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How should the runner cope with high temperature and humidity?
we all know that high temperature and humidity will slow down our speed, and the speed of daily training will be very hard. How slow are you going to run at 25 centigrade weather? And when the wetting index reaches 30 (the equivalent of Huaihe and Sichuan in China), how many seconds should each lap increase? There is a "speed regulator" here to help you modify the speed to get the same training effect.
When
arrives in the summer, it's important to know how to deal with the heat for the runners. In training, if conditions are not ideal, running less or reducing speed is the best and safest way to avoid disappointments, and may even be far away from injuries.
in the weekly training run to reduce a few kilometers, especially in the summer, and will not affect your fitness level (or state) in July, struggling to finish an epic race be nothing difficult. In a word, reducing mileage now will restore your body and mind and prepare for the later training peak.
also, keeping speed and speed can only have a negative impact on training, and can also cause injuries and shake confidence. In simple terms, it is better to reduce the speed of each circle for a few seconds or to reduce the interval training, so as to ensure that it is still strong and confident when the training is completed.
In the
game, the target and the expected value should be adjusted. The start is slower than usual, easy to enter the match speed and speed up when the body is allowed. You will be surprised to find that the body will automatically choose the best running speed and listen to the body. Of course, remember to fill the water, not only to drink more water, but also to remember to shower some of the head on the body to cool down. The monitoring of heart rate and perceived consumption, according to the body feeling game adjustment strategy, not to give up, don't try to be brave!
In addition to the above routine measures,
trained more than 150 marathon coaches Kevin · in Toronto area, and Smith also made a special "speed governor". As a lifelong runner and a top master with more than 20 years of experience in coaching, Kevin's training and running intelligence are trustworthy.
he designed the adjustment tool that will help the runners calibrate the speed in the environment above 15 degrees centigrade.
how does it use it?
this is an electronic interactive form. By entering the temperature and wetting index ("feeling" conditions) and the speed of each km or mph (about 1.61km) of your initial plan. The tool will automatically generate 3 gear speeds: high / enterprising, medium / average, low / conservative. The speed of the supply will be simulated. According to the feeling of coping with high temperature, high adjustment is designed for those who are highly susceptible to high temperature. Low adjustment is designed for people who can cope with high temperatures well.
, for example, if someone wants to run the average speed per km5 minutes under the condition of temperature or humidity index 30, it can be adjusted to a slower speed of every km5 minutes and 5 seconds, or a middle speed of 11 km5 per minute or the slowest speed to 21 seconds per km5.
Data map.
1. EAT BEFORE has something to eat before running
if you are going to run for 1 hours or longer, you need to eat some food before running and add some energy. The best time to eat is 30 minutes before running or a little more time ahead of time. Food should be dominated by carbohydrates and proteins. Carbohydrates provide energy, protein and a little fat that can help the protein to release energy a little longer. Eating some bread with peanut butter is a good choice. Because it contains a high content of protein and fat, it can provide a lasting energy for the whole running process. Other better foods are fruit, the emphasis is on bananas, and nuts and cereal. After running, you can treat yourself to eat some desserts, such as chocolate, snacks, waffles.
2. SIP SOMETHING run and drink a bit of
in the morning
if you get up from bed in the morning, go out for hundreds of meters, and you are not very hungry. You may just need to drink some water or drink that makes you feel comfortable. Some people like to drink a couple of hot coffee before running, which is a good choice, because many studies have shown that caffeine can improve the state of physical exercise. In addition, red bull, coke is also a good choice.
3. CARRY CANDY carries some small desserts with
if you run for more than 75 minutes. You need to add some sugar in the process of running. Most people like to eat a few soft sweets and chocolate beans in a run and drink some water. You may put some sugar, like candy, dried fruit, sweet gum, calcium, jelly can easily provide some sugar. It is worth noting that dry fruit and nuts are added with some salt and sugar, and their calories are more dense, so try to eat less.
4. DRINK WHILE YOU 'RE OUT replenishment
at any time
if your running time is less than 45 minutes, your body is almost enough to deal with. But if you run for 1 hours, you need to add some carbohydrates and electrolytes. You can drink some sports drinks after running. Many Americans choose to drink half the water and half of the sports drinks, such as Gatorade. Of course, you'd better drink a small amount of water every 15 minutes in a run. This is very important to your body, and your body will gradually adapt to the next running, because the body has a momentum to move on. Before you are ready to run, put the water along the position of your running, so that you can easily pick up the water bottles along the way and replenish some water and electrolytes when you run to that location.
5. Nutritional
after RUN TO THE FRIDGE run
after running, make up for the body.
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