Right jogging in the heat

Jogging in the heat can endanger your health

07/22/2013

If you are running regularly, you do not want to miss training in the summer despite the high temperatures. Professor Ingo Froböse of the German Sport University Cologne declares to the newspaper „The world“, What athletes should be aware of when jogging in heat.

Do not jog with high pulse when hot
Many hobby athletes refrain from doing sports at temperatures of 27 degrees and more. Because if even the smallest movement leads to sweats, most draws it into the pool instead of the tartan track.

But who runs regularly, does not necessarily want to pause in the summer. While some torment themselves out of bed at dawn to jog at reasonably agreeable temperatures, others wait until late in the evening for the sports program. However, in the summer the latter have to expect that the temperatures will be very high until late at night so that there is hardly any question of cooling off.

Professor Ingo Froböse from the German Sport University Cologne explains how you can jog in spite of the heat without burdening your health. Generally, according to the experts, the time should be spared between 12 and 15 clock in the sports program. During this time, non-athletes should avoid the sun, as it is then the most intense.

As a rule of thumb advises Froböse for running in summer also reduced to five beats per minute pulse rate. Who usually has a pulse of 160 beats per minute while jogging should train in heat with a maximum of 155 strokes, the expert said.

Also the clothes should be adapted to the weather. Bright tops and pants absorb less sunshine than dark clothing. The head should be protected with a cap or a cloth. Sunglasses are also an important part of summer running gear. Free body parts such as face or arms should be smeared with sunscreen because the sweat acts like a burning glass.

Last but not least, plenty of water is important to balance the loss of fluid through increased sweating in the summer. Froböse advises to drink 0.3 liters of water before training. Anyone jogging for more than an hour should also take small sips every 15 to 20 minutes.

Do not jog at heat at all costs
Athletes should generally listen to their body so as not to over-exert themselves. Especially beginners are often very ambitious and overestimate their physical capacity.

A study published in 2011 on behalf of the AOK Federal Association came to the conclusion that, above all, exaggerated ambition while jogging can reverse the benefits of physical activity to the opposite. While mostly joint damage due to incorrect footwear and unsuitable walking surface in connection with jogging are discussed, the AOK study dealt with the overload aspect of the sport. According to this, two-thirds of leisure-time runners put themselves at risk from over-exertion. For regular overstrain can lead to permanent exhaustion, fatigue and exhaustion. Even if the affected person does not spare himself then even threaten muscular discomfort and cardiovascular problems.

To take advantage of the positive aspects of jogging, such as strengthening the cardiovascular system and coping with stress, recreational runners should always be aware of the limits of their performance and take breaks when there are side-stitches, muscle cramps, or significantly increased heart rates. (Ag)

Read also about jogging:
Fluid prevents muscle spasms while jogging
Jogging as a health hazard?

Picture credits: Julien Christ