Pengpai News Reporter Ma Zuoyu and Zhu Yi
As the summer rainy season begins, the most noticeable feeling is the dampness in the air, making people uncomfortable. Especially in the southern regions, with high temperatures, high humidity, and low air pressure, even night running deters many runners.
According to American running columnist Amanda Casanova, during the humid and hot rainy season, hydration, choosing the right running time, and controlling running intensity are key to maintaining health.
Running properly during the rainy season can increase the body’s heat tolerance, allowing cells to minimize damage during higher temperatures, thus laying a good foundation for summer fitness.
During the muggy rainy days, the air pressure is relatively low, and the air is noticeably more humid. When running, tiny beads of sweat cover the skin’s surface.
The sweat and the dense moisture in the air “block” the pores, reducing the body’s ability to absorb oxygen from the air, leading to insufficient oxygen supply in the blood, which further increases the heart’s workload during running.
If the humidity is too high, and your perceived temperature while running is between 32.2°C and 40.6°C, you are at risk of heat cramps and even various symptoms related to heart problems.
Here are four running tips for the rainy season recommended by Casanova.
Hydration is the Top Priority
Generally, you need to adapt to the humid weather for about two weeks. During this time, pay attention to your body’s hydration needs.
In weather with humidity over 60%, you should replenish 120 to 240 milliliters of drinking water or sports drinks every 15 to 20 minutes.
Before and after running, remember to hydrate; ideally, drink 400 milliliters of water 30 minutes before running, and replenish over 400 milliliters of water or sports drinks within an hour after running.
During your run, you can carry a small water pouch on your waist for convenience.
Reduce Your Pace by 15%
Research by American scientists has found that as temperatures rise, running pace is also affected.
For example, at 16°C, your running pace might increase from 8 minutes per mile to 8 minutes and 12 seconds per mile; when the temperature rises to 27°C, at the same comfort level, the pace generally slows down by 12% to 15%, becoming 9 minutes and 6 seconds per mile.
During the humid rainy season, you should also reduce your pace by about 15% to allow your body and heart to operate more comfortably.
Generally, after two weeks of adaptation, your body will adjust to the humid weather, improving heat dissipation and enhancing your heat tolerance.
Additionally, when the temperature exceeds 29°C and humidity exceeds 75%, you must further reduce running intensity to prevent heatstroke.
Choose the Right Time to Run
During the rainy season, dawn and dusk are the best times to run, as temperatures and air pressure are more suitable.
The optimal running times are between 6 to 7 AM and 6 to 7 PM, as these periods generally have lower humidity and more comfortable temperatures.
Carry a Disposable Raincoat
When running during the rainy season, your running gear also matters.
First, you can carry a small pouch on your waist, always ready with a dry towel to wipe sweat during your run.
Secondly, it’s best to prepare a thin disposable raincoat, as rain can come unexpectedly during the rainy season, and being caught in the rain while running increases the risk of catching a cold.
Third, when choosing running shoes, opt for those with good slip resistance to handle unexpected rain.
This issue’s intern editor is Zhou Yuhua
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