The coach talked about the rules of running in hot weather

With the onset of hot summer days, you can get heat stroke or experience dehydration while running. About how safe it is for your body to run in hot weather, June 25, Gazeta.Ru" was told by eight-time Russian triathlon champion and A-Team coach Irina Abysova.

It is important to remember that in the heat the body tries to cool itself, and the additional load in the form of running will only increase the risk of overheating of the body. Therefore, when running, you need to take this factor into account.

Abysova advised starting with short runs in a shady area.

"Start with short runs at a moderate pace lasting 20-30 minutes. Increase the duration and intensity of training gradually — by 10-20% every day. At the same time, it is better to conduct training in the shade — in forests and parks," the expert said.

It is undoubtedly important to cool down and replenish the missing resources after running.

"1-2 hours before training, drink 400-500 ml of water or isotonic. During running — 150-200 ml of liquid every 15-20 minutes...> It is important not only to drink water, but also to pour it over your head, neck and wrists while running," the coach advised.

The expert also gave recommendations on the choice of clothing — it should be made of synthetic fabrics with UPF protection, for example, polyester or nylon.

"Such materials block the sun's rays and help the body stay cool. At the same time, avoid cotton clothing. It actively absorbs sweat and becomes heavy," said Abysova.

According to the expert, it is important to run at a time when the sun is not at its zenith — before 08:00 and after 19:00. As the coach pointed out, you need to pay attention to your well-being.

"If you run outside and feel dizzy, nauseous, or confused, stop exercising...> If the symptoms persist, be sure to seek medical help," the expert noted.

The doctor talked about the rules for jogging in the summer

Earlier, on June 10, Tatyana Galeeva, head of the first therapeutic department of the Be Healthy clinic on Frunzenskaya Street, told why running should be replaced with lower-intensity activity after the age of 60. According to the expert, patients may develop various diseases of the cardiovascular system, which, when exerted by running, can lead to serious complications.