The summer dawn time is early, and more and more people get up to run in the morning, to develop a good habit of running in the morning, not only can exercise, but also slowly adjust the biological clock, for health or have certain benefits, but due to the high summer temperatures, the weather is hot, summer morning running precautions can not be ignored.
Not suitable for running when the sun is strong
The ultraviolet rays in the summer sun are strong, if running when the sun is strong, human skin is irradiated for a long time, which will lead to skin burns, ultraviolet radiation through the skin, bones to the brain, retina and other parts of the body, affecting health, so even in the summer morning running should be noted, choose to run in a cooler environment.
Do not run when the room temperature is too high
Summer weather is hot, when the outdoor temperature is higher than 30 ° C, it is best not to go out running, which tends to accelerate the speed of dehydration, in order to dissipate heat, the human body needs to discharge a lot of water to regulate the temperature, and the heart rate will also increase, but also lead to sodium and magnesium loss, may lead to muscle pain and cramps during and after exercise.
Morning running is not recommended on an empty stomach
When running on an empty stomach, the energy in the body mainly comes from fat decomposition, when the concentration of free fatty acids in human blood is significantly higher, when running, these free fatty acids are the source of energy for myocardial activity, in turn, the accumulation of too much and easy to become myocardial toxicity, myocardial activity is reduced, the toxicity brought by excess fatty acids can lead to arrhythmia, and even lead to shock, so it is best to eat before running in the morning A small amount of carbohydrate-containing food and increased water, such as a glass of sugar water, soy milk or milk.
Drink the right amount of water before morning running
Morning blood platelet activity increases, easy to produce aggregation, can make the formation of cardiovascular thrombus, causing myocardial ischemia, at the same time, the morning is the moment of high physiological blood pressure, easy to make the usual adhesion of fat deposits on the walls of blood vessels loose off, blocking cardiovascular, plus people in sleep, the skin and breathing will emit moisture, urine formation, will make the skin dehydrated, blood concentration, blood flow slows down, the body metabolic Product accumulation, so the morning run before the right amount of water, through the gastrointestinal absorption, increase blood volume, dilute blood pH, change the blood flow state, can reduce the chances of morbidity in the exercise.
Do warm-up exercises before morning running
When people get up soon, the metabolism has not yet begun, before running can do leg press, stretching, walking and other warm-up exercises, and rub your face with your hands, rub both auricles, fully warm up, adjust the breathing and then run, do not hold your breath during the running process, so as not to burden the heart, middle-aged and elderly friends should pay particular attention.
Do not drink a lot of water after the morning run
After the summer morning run sweat, many people like to drink a lot of water or drinks to quench thirst, in fact, this is not right, just after running a lot of water, easy to the blood circulation system, digestive system, especially the heart to increase the burden, while drinking too much water will lead to more sweat secretion, the body's salt loss further.
Morning run should not be immediately after the shower
The summer weather is hot, the body heat production after exercise, body temperature, skin capillaries in a state of expansion, if you just stop running, take a cold shower, will lead to the body surface open pores closed, resulting in organism organ dysfunction, but also cause muscle rheumatism.
