It is always difficult to stay home at the end of the year and the year, and the temptation of the competition is too great. Sunlight, shorts, and a drink with an umbrella wait for you to celebrate at the finish. Who doesn't want to go to the south to run? But the question is, do you come from the cold north and use the traditional northern methods throughout the winter to train. Can you really adapt to the long-distance events in the South?
“If you're used to cold weather, running in a hot place can be particularly uncomfortable,†said Janet Hamilton, a running coach from Atlanta. “You have to reassess the pace and time.†How to re-evaluate depends on your health status: A survey has been followed up for more than ten consecutive years on the seven major international marathon finishers. After analyzing the scores of their finishes, the survey experts found that it takes more time to complete the match. The longer the temperature, humidity and solar irradiance, the greater the negative impact on the runner. This sounds frustrating, but don't rush to cancel your travel plan. With a little effort, you can let the body adapt to the temperature of the competition as soon as possible, even if you come from the snow and ice, you can run good results in the stove.
Adjustment
Put a treadmill in a warm room. Normally, the indoor temperature control system will keep the temperature at 18-21 degrees. After closing the fan, the temperature is right. If you put the treadmill in a lower temperature room, wear a few more, or simply go outside and run. Dr. Christopher Minson, an expert in temperature control at the University of Oregon, said that the purpose of doing so is to artificially create a feeling of running in a warm area. This can easily lead to overheating and must pay attention to replenishment.
Correct timing
Heat acclimatization can increase your body's blood volume while accelerating sweat gland work. You need to train your body for at least five days, Dr. Mingsen said, if you do heat-adaptation training 7 days to 10 days in advance will be better. These 10 days do not have to be continuous, but the interval should not exceed two days. Use two to three weeks before the game to run in a warm environment.
Replenishment
Although running 60-100 minutes will be most beneficial to you, Dr. Mingsen said that short-term training will also work because your final part needs speed, so don't run too far. Ordinary pace can be. At the same time, it is necessary to do replenishment training under hot conditions during running training. You may be able to drink water every 20 minutes when you are not so hot, but now you have to train yourself to rehydrate every 10-15 minutes, and the amount of water each time is less than normal.
Temperature difference caused
A recent study showed that after 40 minutes of running at room temperature and then soaking in hot water for 40 minutes, the thermal adaptability can be increased. If you don't have a bath or sauna that you can bathe, you can achieve similar results by staying in a warm room. To achieve the best results, Dr. Mingsen stated that your core temperature remains at a high temperature for at least 30 minutes.
Double Beach Chair
Double Beach Chair
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