How to run safely in summer? You must know these things

Many people will have this question in summer: It is too hot in summer and they really don’t want to go out for a run. Will running on a treadmill fail to achieve the exercise effect of road running?

In fact, if the weather is too hot in summer, it is also great to run on the treadmill in the gym. Regarding the statement that the training effect cannot be achieved on the treadmill, we believe that it still depends on your exercise goals and original intentions. Here we recommend several treadmill exercise methods for you.

First of all, you need to let your legs adapt to the treadmill. You can run relaxedly for 5 minutes at the beginning. Increase the speed to 8 km/h for the next 1 minute, and then reduce to a relaxed running speed for the next 2 minutes. Then increase the incline by 0.5% and run for 1 minute, then return to the starting speed for 2 minutes. Continue alternating to allow your body to adapt.

If you want to achieve a certain exercise effect, you can run at all-out for 20 minutes, run at a slow to medium speed for 5 minutes as a warm-up, then increase the speed to competition speed, run at a high pace for 10 minutes, and relax for 5 minutes.

And if you are just recovering from training, do it at a relaxed and medium speed, but don’t look at your iPad while running, as it can easily lead to distraction and injury.

Of course, some runners also want to do a little speed practice. Then set the treadmill to a 2% incline. After the warm-up, equally match the fast running phase with the recovery phase (for example, 1 minute of fast running, 1 minute of recovery), perform 1-2-3-2-1-2-3-2-1 minutes of training, and then Relax.

But if you have old injuries during previous road running, we recommend that when you first step on the treadmill, you first alternate between jogging and walking, jogging for 2 minutes and walking for 2 minutes, for a total of 20-30 minutes. If your injury or illness does not suddenly worsen, increase the running interval to 3 minutes in subsequent training, then 4 minutes, 5 minutes (and so on), and then reduce the walking section in between to 1 minute.