The feeling of running all the year round brings us different feelings. Running in spring and autumn will make us feel physically and mentally happy and comfortable. The result of running is also very good; running in the cold winter is not effective, and even leg cramps occasionally appear. The phenomenon; and in the hot summer, sometimes we did not run for a long time there will be a lot of sweating, thirst, and even chest tightness dizziness symptoms. This is the different feeling that each season brings to us. The effect of running is not the same. What are the factors affecting the running result? In the final analysis, it is still the two factors of temperature and humidity.
The effect of temperature and humidity on running
First, the impact of temperature on running
Does temperature affect running results? The answer is yes.
Run training at the temperature of the event has a positive effect on both the physical and mental health of the runner and the exercise effect. On the contrary, if the ambient temperature is too high or too low, it is not conducive to running.
Temperatures above 35°C are not suitable for running workouts
When the ambient temperature is too high and exceeds 35°C, the external temperature is close to the human body temperature and even exceeds the human body's normal temperature, which will affect the body's convection and radiation heat dissipation, causing the body heat to accumulate, the body temperature to rise, and causing the body temperature to adjust the obstacles.
At this time, the body will sweat a lot, lose water and inorganic salts, resulting in dehydration, heat and heat failure, heat stroke and other phenomena, and even more serious will directly cause fainting and even death.
It can be seen that high ambient temperature is not suitable for running. When the temperature is high, the runner should pay attention to controlling the training intensity and timely replenish the moisture. When the ambient temperature continues to rise to 35°C, continuous high-intensity running exercise will be a good one. This is a very dangerous thing. At this time, runners should suspend running exercises.
Temperature below -7~-8°C is not suitable for running exercise
Running in winter is good for your health, but it depends on the weather. If there is snow or fog, or if the temperature is too low, runners are not recommended for running.
Excessively low temperatures not only cause a certain amount of frostbite to the human body, but also slow down the body's blood flow velocity and body circulation metabolism, making it difficult to achieve warm-up before the race to achieve the desired results. Under such circumstances, it is very likely that running exercise will result in Causes cramps, sprains, belching and other symptoms.
In addition, too heavy clothing in cold weather will also reduce our comfort during running.
It can be seen that long-distance running training is not suitable when the ambient temperature is lower than -5°C, and it is not appropriate to go out for running if the temperature is lower than -7 to -8°C.
Scientific research shows that when the ambient temperature is between 4~30°C, the human body feels most comfortable. In the running process, the body's metabolism is accelerated, heat production is increased, and the heat exchange between the body and the environment is also increased. At this time, the most suitable ambient temperature is 15~22°C. At this temperature, the temperature difference between the human body and the outside is suitable, the heat exchange is stable, the metabolism in the body does not appear disorder, and the human body temperature will be maintained at a relatively stable temperature of 37.5°C.
Second, the impact of humidity on running
Humidity is not suitable for running
Humidity reflects the degree of dryness of the air, and its impact on the human body is directly reflected in perspiration, body heat, and metabolism of water and salt.
When the air humidity is too high, pineal glands in the human body secrete a large amount of pineal hormones, making the concentration of thyroid hormone and epinephrine in the human body relatively lower, cells will produce "inertia", while the external performance is listless , sluggish, annoying depressed. Obviously, such negative emotions are not suitable for running.
In addition, studies have shown that the humidity should be below 40% with 31°C, but when the humidity reaches 70%, the same 31°C will feel like 38°C. The reason for this phenomenon is that as the humidity of the air increases, the water vapor in the environment tends to saturate and the gas pressure decreases. This will also affect the human body's normal perspiration as it inhibits the cooling function of the human body, thus causing the backlog to overheat. Regulatory function can not play a role, there are chest tightness, shortness of breath and other symptoms, affecting running endurance.
Humidity is not suitable for running
People's most intuitive experience when humidity is low is air drying. At this time, the dry air can easily take away the body's moisture, promote the body's water to evaporate faster, resulting in dry skin, even chapped.
With the large loss of water in the upper respiratory tract mucosa of the human body, the runner will feel dry mouth, even suffer from respiratory system diseases, and have symptoms such as sore throat, hoarseness, and epistaxis and induce colds.
In addition, relevant biological research also shows that if the air humidity is too large or too small, it will be conducive to the reproduction and spread of some bacteria and viruses. It has been determined that when the air humidity is higher than 65% or lower than 38%, the breeding of bacteria is the fastest. At this time, there are a large number of bacteria and viruses in the air. These bacteria and viruses will enter the body as the runners breathe hard while running, affecting the health of the body.
From this we can see that if the humidity is too high or too low, it is not suitable for running. If the runner still insists on running in this situation, it will affect his own health and is obviously not worth the candle.
It is important to choose a suitable humidity environment for running exercises.
Under normal circumstances, the human body's suitable range of suitable humidity is 30%-60%; when the humidity range is between 40% and 60%, it is more comfortable to exercise such as jogging and other exercises with low intensity. On the premise of suitable temperature, the relative humidity of 50% to 60% is the optimum humidity range for running exercise. In such a humid environment, the human body has normal perspiration, smooth breathing, and stable internal body functions. It does not cause symptoms of sultryness or wheezing, and it is not susceptible to bacteria or viruses.
Running is expensive. However, runners must not be able to work under conditions that are not suitable for the environment. This will not only affect our physical health, but will also only make our exercise work less effective.
Here is the introduction, you run friends, before going out to run, you should look at the index on the thermometer and humidity table, do not challenge the limits of their physical limits in unfavorable weather Oh, we must remember !
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