According to experts, you should run short distances at a fast pace to reduce the risk of exhaustion, then adjust to longer, slower runs when your body has adapted to the hot weather.
In less than a month, VnExpress Marathon Nha Trang 2023 will begin. Runners across the country are rushing to train for the tournament in the hot and sunny weather of summer. Many people are confused between focusing on running long distances at a slow pace or running short and fast. According to the Running Women website, both methods are beneficial and serve different purposes, but determining which method is better in the long run needs to be considered.
Running in hot, sunny conditions increases cardiovascular stress, reduces thermoregulation, and increases the risk of dehydration. However, there are ways to control this, such as acclimatizing, staying hydrated, and paying attention to your body's signals.
According to health experts, running short and fast when the temperature is high reduces the risk of heat exhaustion. Do this workout at race pace, at a steady pace.
Both exercises are useful at specific times. Photo: VM
Running short distances at a fast pace reduces the body's exposure to heat, which helps develop anaerobic fitness and improves overall running performance. But keep in mind that if you run shorter, faster distances, your muscles take longer to recover between workouts. Runners should rest for one to two days or combine slow, short runs to cool down between workouts.
Short, fast runs are often recommended in warm weather, but long, slow runs should still be part of your training plan. If your body has gradually adapted to running in hot conditions and feels comfortable running longer distances, you should combine long and slow runs to increase your endurance and stamina.
However, you must pay attention to your body's signals to avoid heat exhaustion. Adequate hydration is the most important factor when running longer. Therefore, runners should carry water with them or set up water stations along the way, whether running short or long.
During summer training, many experienced marathoners proactively set up water stations along the route. In addition, you can choose routes that are close to public water fountains, convenience stores, etc. for easy access to water sources.
Water helps lubricate joints, deliver oxygen throughout the body, and regulate body temperature - all important when running in high temperatures. Conversely, not enough water can lead to headaches, weakness and muscle cramps, heatstroke, and heatstroke. Runners should also seek shade and exercise early in the morning or late in the evening to avoid prolonged exposure to the sun.
Runners cool down on the VnExpress Marathon track. Photo: VM
To ensure health, avoid the risk of injury and exhaustion when exercising in hot weather, runners must prioritize safety and pay attention to the body's signals. It is difficult to determine when the body falls into a state of heat exhaustion. Depending on each person, there are different manifestations. However, there will be a few common signs that runners can easily detect such as increased heart rate, increased body temperature causing hot flashes, cramps...
When you see signs of instability in your body, you need to quickly find a cool place. Then, rehydrate and cool down as soon as possible, apply cold compresses to areas where large arteries pass through such as the armpits, groin, neck and fan to cool down, reduce body temperature. You need to pay attention and prevent and treat heatstroke and heat shock because it can affect your life. When the body temperature reaches 40 degrees Celsius or higher, it will cause permanent damage to the brain and other vital organs.
Lan Anh (according to Running Women )
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