在炎熱天氣下跑步的 五個小貼士
By Jeremy
未到立夏已經超過30度，炎炎夏日，只不過為嚟緊海外賽季準備，跑手少不免需要頂著大太陽練習☀️。希望可以提供五個簡單嘅貼士，等大家更容易去準備「烈陽神功」！
1️⃣調節訓練目標
因應溫度上升，自然跑步速度會減慢，心跳也會比起平常提高。夏天訓練可以改為注重訓練*總共時間*，例如今天目標走1小時慢跑訓練，而非側重於必定要完成指定里數。此外，亦可以更加留意RPE自覺竭力程度。有不少跑手經常用心率作參考，只不過溫度提升下，每個人也有機會大幅影響運動表現，反而可以用自己感覺檢查強度
2️⃣路線和時間選擇
如果路線許可下，就當然鼓勵跑手去有蓋地方，甚至室內緩跑徑訓練。跑步新手亦需要避免正午時間，可以改為黃昏或者晚上進行訓練。如果訓練越野跑，也可以盡量選擇較多樹陰的路線，避免過分開揚，例如青山、針山等路線。另外，也需要規劃補給點，去完成整課訓練
3️⃣著重補水和降溫💦
盡量選擇可以隨時補給的地方，例如運動場就是最好的選擇。香港也有不少的海濱長廊提供飲水機，在訓練計劃前需要留意補給點，可以容許自己洗洗面先降溫才繼續運動。
4️⃣穿着適當透氣排汗衣服👕
有不少男跑手平常練習，會索性脫掉上衣，覺得會更加涼快。只不過有研究發現，在太陽直射的情況下，太陽輻射會提高體溫。所以穿着淺色、快速透汗和快乾的跑衫，會比赤裸上身更快散熱！AKIV的運動背心就是其中一個非常好的選擇🥰
5️⃣留意自身情況
另外，萬一覺得自己不能散熱，又或者覺得自己速度相若，但監察到自己心跳不斷提高，就要及時慢慢停止運動⏹️，先到陰涼地方先休息和補水。中暑通常會先由熱衰竭開始，若果感到自己開始濕冷，手腳乏力，最緊要適時開始調整，或者提早完結今次訓練。若果在戶外山上，未必可以馬上撤退，亦適宜先休息5至10分鐘，等到自己狀態覺好才慢慢開始落山。上面提到所以路線規劃亦同樣重要‼️，可以隨時找容易撤退路線
參考資料：
https://www.runbase.tw/blogs/share/102827
Five Tips for Running in Hot Weather
By Jeremy
Before the arrival of summer, the temperature has already exceeded 30 degrees Celsius. In the scorching summer, runners inevitably need to practice under the blazing sun in preparation for the upcoming overseas race season ☀️. I hope to provide five simple tips to make it easier for everyone to prepare for the "Intense Sun Exercise"!
1️⃣ Adjust Training Goals
With the rise in temperature, natural running speed will slow down, and heart rate will increase compared to usual. In summer training, you can focus on the total training time rather than solely focusing on completing a specific mileage. For example, set a goal of running for 1 hour today instead of aiming for a certain distance. Additionally, pay attention to your ratings of perceived exertion level (RPE). Many runners often use heart rate as a reference, but with the increase in temperature, each person has the chance to be significantly affected in performance. It would be more effective to rely on personal feelings to gauge intensity.
2️⃣ Route and Time Selection
If possible, it is encouraged for runners to choose covered routes or even indoor tracks for their runs. Beginners should also avoid running at noon and instead opt for training in the evening or at night. For trail running, try to select routes with more tree shade to avoid excessive exposure, such as routes through green mountains or pine forests. Additionally, plan for hydration points to complete the entire training session.
3️⃣ Focus on Hydration and Cooling 💦
Choose routes with readily available water sources, such as sports fields, which are the best options. Hong Kong also has numerous waterfront promenades with water fountains. Before starting the training session, take note of the hydration points and allow yourself to cool down by splashing water on your face before continuing the exercise.
4️⃣ Wear Breathable and Sweat-Wicking Clothing 👕
Some male runners prefer to take off their shirts during practice, thinking it will make them feel cooler. However, research has shown that under direct sunlight, solar radiation can increase body temperature. Therefore, wearing light-colored, quick-drying, and sweat-wicking running shirts will dissipate heat faster than being bare-chested. AKIV's sports tank top is one excellent choice 🥰.
5️⃣ Pay Attention to Your Condition
Furthermore, if you find yourself unable to dissipate heat or notice that your speed remains the same but your heart rate keeps increasing, it's important to gradually stop exercising⏹️ and rest in a shaded area while hydrating. Heat exhaustion usually begins with heat fatigue. If you feel damp, cold, and weak in your hands and feet, it's crucial to make adjustments promptly or end the training session early. If you're in an outdoor mountainous area, immediate retreat may not be possible. It's advisable to rest for 5 to 10 minutes and waits until you feel better before slowly descending. As mentioned earlier, route planning is equally important‼️. It's always good to have alternative routes for easy retreat if needed.
Reference:
https://www.runbase.tw/blogs/share/102827
