Press "Enter" to skip to content

Essential Tips for Running and Racing in the Summer Heat

Last updated on 18th February 2019

Personally, I love summer running. Waise no doubt ki summer running hard hai. Isme apko ye feel ho sakta hai ki apke lungs ki jagah gills hon. Kyonki isme ako bahut practice k jarurat hoti hai.

Essential Tips for Running and Racing in the Summer Heat
images: GettyImages

Isme apki heart rate high ho jati hai, kyonki apke cardiovascular system ko extra work karna padta hai. Agr apko heat or humidity pasand nahi hai, tab apko next few months ksuh jyada mehnat karni hogi.

Waise ise comfortable banana ke liye apke paas plenty of things hain. Jaise apko tredmill hit karna acha hai to aap ye kar sakte hain.

Iske alawa ye bhi tips hain-

  • Run early
  • Run late
  • Less is best
  • Wear a hat or sunscreen
  • Slow down
  • Start slow and end slow
  • Do a group run
  • Hit the trials
  • Drink up
  • Don’t run

Run early-

Aap agr anytime run kar sakte hain tab morning time apke liye sahi hai. Kyonki morning temperature usually summer me coolest hota hai. Ye apko sunlight ke strongest hours se bhi break dega.

Humidity sometimes ho sakti hai. Lekin kam se kam sunlight ki hotness se bach sakte hain.

Run late-

Aap morning person nahi hain to aap sunset ka weight Karen. Mid day me temperature better hota hai aur humidity bhi dip hoti hai. Some peoples night me bhi run like karte hain. Aap gorgeous sunset ka profit bhi le sakte hain.

Less is best-

Jab bhi aap running Karen to hamesha loose fitting dress wear Karen. Aisa karne se jab apko sweatening hoti to uncomfortable feel nahi hoga. Aap light color, loose hi pahne. Black color wear ka ye time nahi hai.

Wear a hat or sunscreen-

Running ke time aap hat pahne. Isse aap khud ko heat se protect kar payebge. Ye apki skin ki care to karta hi hai, saath  hi ye apke face ko bhi cool rakhne me help karta hai.

Jab bhi ghr se bahar nikle apne hat me cold water soak Karen. Ye apko cool rakhne me help karta hai. Aap apni hat meice cube bhi rakh sakte hain.

Iska dusra option sunscreen bhi hai. Lekin koi insaan regular sunscreen use kar khud ko cancer risk me nahi daal sakta.

Slow down-

Apki body ko heat or humidity running me normal pace ke liye extra effort karna hota hai. Jab aap speed me ana chahte hain tab aur bhi effort chahiye. Hamesha run for time par kyada focus kare na ki distance par.

Start slow and end slow-

Hamesha slow se start Karen aur end bhi slow Karen. Kyonki agr aap start hi fast karenge to jyada nahi run kar sakte. Apki heart rate bhi high ho jayegi aur apko jyada efforts ki jarurat hogi.

Run se pahle slow walk bhi kar sakte hain. isse apki heart rate regulate hogi aur aap jyada time running kar sakenge.

Do a group run-

Aap group me bhi run kar sakte hain. some friends mil kar jab running karte hain tab aap more motivate hote hain. aur apko pata hi nahi chalta ki aap kitna run kar chuke hain.

Hit the trials-

Jab bhi running Karen road par na Karen. Kyonki summer me road ka daamar aur concrete heat absorb kar apke face fir se radiate karti hai. Isse apki running slow ho jayegi.

Agr apke running place me river jump karne hon. To ye sabse best hai.

Drink up-

Agr aap 75-90 minute running kar rahe hain to apne saath water bottle jarur rakhen. Lekin agr aap kuch apne saath nahi rakhna chahte to interval time me water source tak jarur jayen.

Kyonki itne long run me apko hydrate hona baut jaruri hai.

Don’t run-

Apke liye ek option ye bhi ho sakta hai. Apko mera ye option mad lag sakta hai. Lekin many peoples ko summer me running bahut risky hoti ha. Aise me aap ise avoid Karen.

Iske aur options aap use kar sakte hain. jaise aap swimming kar sakte hai. Ya aap apne gym me exercise kar sakte hain. jab apke favour me season ho tab aap running ko choose Karen.

Be First to Comment

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: