The first point, key to avoid heat stroke is the schedule. It is recommended carry out workouts before 9 a.m. and after 7 p.m., moving as far as possible from noon, when the Sun is at full blast and there are practically no qualms to avoid its rays.
On the other hand, a good idea is to plan the route before jogging, with the aim of training in places where there is the greatest amount of shade. What’s more, always put on sunscreen taking into account that our body will be very exposed, although it is a job that does not last more than an hour.
Another issue to take into account when drawing the route is that of select places with traffic in case we get heatstroke. It is not even a bad idea for it to be near our homes, to be able to return at any time and have it as a strategic point to slow down for a few minutes and hydrate ourselves correctly (also consume some gel or nuts).
Hydration is essential, perhaps more than ever. Before, during and after training it is necessary to drink water or isotonic drinks. A key to realizing if we are dehydrated is to become thirsty: if it reaches this point, then we are not doing it correctly.
Probably, now is the time to invest in some type of equipment to hydrate ourselves During training, especially if we take into account that you have to avoid drinking fountains, taps or hoses due to the coronavirus. In the market the offer is very wide, but the most popular are the belts (they can be obtained from $ 1,150 in Mercado Libre), the backpacks (from $ 2,300) and vests (Prices start at $ 5,070).
Forget about time
Runners organize their workouts, generally by pulse or by tempo. The high temperatures cause the first ones to shoot up and it is very difficult to reach the planned average pace, so there is no need to get frustrated.
It is important accept that during the summer training sessions and times will be different from the rest of the year. This does not mean that the jobs are of lower quality or less beneficial, simply that the body and our organism will work at a different rate.
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At this point, it is important to listen to the body. If you feel fatigued or have a hard time carrying it while you’re doing a job, then it’s best to take your foot off the gas and slow down.. Go home, hydrate, eat the right way and rest. Dismissing a job will not be the death of anyone and will not prevent us from reaching some goal, something that is achieved with long-term work.
Light and fresh clothes
The last tip is to wear technical, cool and breathable clothing. As far as possible, the same should be light as dark ones absorb more heat. In fact, white reflects 100% of the light, keeping the person’s temperature lower.
Many people wear warm clothes around this time, like a sports jacket, in order to sweat more and lose weight quickly. It is a very dangerous mistake since this type of practice all they do is dehydrate the person, in a short period of time, without burning a single extra calorie.
Source From: Ambito
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