How to Prepare for a Rising Temperature Race, Health News, ET HealthWorld
I don’t run to add days to my life, I run to add life to my days”, Ronald Rook
The saying above aptly captures the feeling of a thoroughbred racer. Running, really, is an activity that never fails to clear your head, mobilize your mind to purge that nagging creative block, or simply help you make important decisions clearly. About three decades of neuroscience research has identified a strong link between aerobic exercise and later cognitive clarity. Runners love the act so much that seasons and moods just don’t matter. For them, it is an elixir of life.
You can achieve a healthy mind in a healthy body, but you need to be aware of how much you are pushing your body through such extreme weather conditions. Summers can be a bit tough for the running community, but with the help of the right set of activewear, a satisfying diet, and key training tips, you can keep clocking the distance you run. are fixed.
Here are some tips to keep in mind when running in rising temperatures.
START SLOW WHEN TRAINING IN THE HEAT
Give your body time to adjust to higher temperatures. Avoid intense training sessions during the first very hot days of summer and start slowly. Gradually increase the intensity of your workout and let your body acclimate. If you are a beginner, you can also join a Running Club in your city to start your running journey. These clubs are run by experienced runners who offer weekly training programs with the goal of helping you reach your personal fitness goals.
LISTEN TO YOUR BODY
Be flexible with your race schedule. Give yourself the flexibility to adapt your speed and distance to the given conditions. Give yourself a realistic time frame and run based on how you feel. Vary your pace and adapt your performance level to the heat.
HEAT AFFECTS YOUR HEART
Heart rate is elevated in hot weather. When running with a heart rate monitor, remember that higher temperatures also increase your heart rate, even if you are running at your usual pace. Therefore, it may be a good idea to slow down a bit. The fitter you are, the better your body will handle the heat.
CHOOSE THE RIGHT OUTFIT
The right workout clothes can protect your skin from UV rays even better than some sunscreens. Opt for a loose fit and moisture-wicking materials for your shirt and shorts to keep heat from building up under your clothes. Wearing cotton clothes for running in summer is counterproductive: cotton absorbs perspiration without evacuating it and does not dry quickly. Be sure to choose light colors. They reflect sunlight and do not store heat. Running accessories are as important in summer as they are in winter. A light cap or scarf can protect the head and shade the face. Finally, wear sunglasses with UV protection.
GOOD PAIR OF SHOES
Choose and own a pair of shoes that will help you run comfortably. Personally, I like neutral running shoes because they are relatively light and provide good support and bounce.
When you run in the heat, your body tries to lower your core body temperature by sweating more. This causes you to lose fluids and minerals like magnesium and iron. Even a small change in your water balance can lead to significant performance losses. The most important thing is to start well hydrated. Drink regularly throughout the day and stick to diluted fruit juices, electrolytes and water. If you’re going to be training for more than an hour, make sure you have a bottle of water with you and take a sip every now and then. If you don’t want to take a bottle of water with you, plan your runs on routes where water is available.
AVOID THE MIDDAY HEAT
Picking the right time of day for your practice runs or runs is essential during the summer months. Avoid running in the midday heat; rather go out in the morning or evening.
SELECT THE RIGHT ROUTES
With the sun scorching in the sky, it makes sense to adjust your route. Asphalt and cement absorb and transfer heat. Warmer days provide a good opportunity to ditch the usual road routes and hit the trails. A run or workout on the trails is great fun, adds variety to training, and provides shade. Runners are slower on rough terrain, giving the heart a break.
EAT ADEQUATE VITAMINS AND MINERALS
Healthy foods rich in vitamins and minerals should be part of a healthy meal plan throughout the year. But when it’s hot outside, your body loses more minerals than usual through sweating. Since the body cannot produce enough minerals and vitamins, they must be obtained through diet. Eat foods like bananas, dried apricots, and whole grains before a workout to boost mineral levels. Protein bars with added vitamins and minerals make nutrient-dense post-workout snacks.
DON’T BE TOO AMBITIOUS
If you experience headaches, intense thirst, muscle cramps or dizziness, you should stop immediately, seek shade and drink water. Overconfidence is often your worst enemy when running in the heat, so leave it at home. Your body also needs more time to recover when it’s very hot. If you don’t feel well when the heat beats down with high humidity, it’s probably a good idea to take the day off or opt for a more cooling workout alternative like swimming.
By Girish Bindra, Coach, ASICS Running Club – Mumbai
(DISCLAIMER: The views expressed are solely those of the author and ETHealthworld does not necessarily endorse them. ETHealthworld.com shall not be liable for any damage caused to any person/organization directly or indirectly)