Right jogging in the heat



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Jogging in the heat can be hazardous to health

Those who run regularly do not want to do without training even in summer, despite the high temperatures. Professor Ingo Froböse from the German Sport University Cologne explains to the newspaper "Die Welt" what athletes should consider when jogging in the heat.

Do not jog with a high pulse in the heat
Many amateur athletes refrain from doing sports at temperatures of 27 degrees and above. Because even the slightest movement leads to sweating, most are drawn to the outdoor pool instead of the tartan track.

But if you run regularly, you don't necessarily want to take a break in summer. While some struggle to get out of bed early in the morning to jog in reasonably pleasant temperatures, others wait until late in the evening for the sports program. The latter, however, have to reckon with the fact that the temperatures are still very high into the night, so that there can hardly be any talk of cooling off.

Professor Ingo Froböse from the German Sport University Cologne explains how you can jog in spite of the heat without putting a strain on your health. In general, according to the expert, the time between 12 and 3 p.m. should be left out in the sports program. During this time, non-athletes should also avoid the sun, as it is then the most intense.

As a rule of thumb, Froböse also recommends a pulse rate reduced by five beats per minute for running in summer. If you normally have a pulse of 160 beats per minute while jogging, you should train with a maximum of 155 beats in the heat, according to the expert.

The clothing should also be adapted to the weather. Light-colored tops and pants absorb less sun rays than dark clothes. The head should be protected with a hat or cloth. Sunglasses are also an important part of summer running equipment. Free areas of the body such as the face or arms should be lubricated with sunscreen, as the sweat acts like a burning glass.

Last but not least, plenty of water is important to compensate for the loss of fluid due to increased sweating in summer. Froböse recommends drinking 0.3 liters of water before training. If you jog for more than an hour, you should also take small sips every 15 to 20 minutes.

Don't jog in the heat at all costs
Athletes should generally listen to their bodies so as not to overexert themselves. Beginners in particular are often very ambitious and overestimate their physical endurance.

A study published in 2011 on behalf of the AOK Federal Association came to the conclusion that excessive ambition while jogging can reverse the benefits of physical activity. While mostly damage to the joints caused by wrong footwear and unsuitable running surfaces in connection with jogging is discussed, the AOK study dealt with the aspect of overloading the sport. According to this, two thirds of recreational runners are exposed to a health risk due to overexertion. Because regular overwork can lead to permanent exhaustion, fatigue and fatigue. If the person concerned is not spared, even muscular complaints and cardiovascular problems are at risk.

In order to take advantage of the positive aspects of jogging, such as strengthening the cardiovascular system and coping with stress, recreational runners should always consider the limits of their performance and take breaks when side stitches, muscle cramps or a significantly increased pulse occur. (ag)

Also read about jogging:
Liquid prevents muscle cramps when jogging
Jogging as a health hazard?

Photo credit: Julien Christ / pixelio.de

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