Heat training

On the weekend of October 22nd/23rd, Linz will once again become a running hotspot in Austria. Who goes to the marathon or its other competitions to the start, comes at present in the high summer already with the training duly in sweating.
With these tips it runs in the race preparation further round.

1 timing: Lace up your running shoes in the blazing midday heat - not really a good idea. "Running training on hot days in the summer should clearly be held preferably in the morning or evening. On the one hand, for health reasons, as UV radiation and circulatory stress are higher around midday, and on the other hand, physical performance and thus training efficiency is significantly better at cooler temperatures," says Ronald Ecker, a sports physician from Marchtrenk and himself a passionate runner. Austria's former marathon record holder Günther Weidlinger has an additional tip: "Ideally, you run in the forest because it's a bit cooler and the trees provide shade."

2 Clothing: An air-permeable cap that protects the head is now just as mandatory as light functional clothing. "Cotton is a no-go," says Weidlinger. Sunglasses are mandatory. Non-greasy sunscreen for the skin is also recommended, according to the experts.

3 Food: "In summer, I would take a water bottle for training sessions beyond one hour. Dehydration prevents the body from delivering full performance. It makes sense to drink enough before running," says sports doctor Ecker. The ideal drink during exercise is a mixture of liquid, sugar and minerals, i.e. the classic sports drink. Food that is too heavy on the stomach, on the other hand, should be avoided at all costs, he says.

4 opportunities: Who is on vacation, for which running can be the perfect opportunity to explore the area. But you should not shy away from alternative training such as cycling or swimming.

5 Regeneration: The jump into the cool water after a hot training session is a boon. But be careful: "The body slowly get used to the cold temperature, otherwise it can be dangerous for the circulation," says Weidlinger, who also advises against too cold drinks afterwards, because the stomach reacts sensitively to it after stress. Who trains after heart frequency, should consider the following: About ten extra beats per minute are pumped by the heart at one degree Celsius more in core body temperature to maintain skin circulation and thus cooling mechanisms.

Photo: Klaus Mitterhauser
Source: nachrichten.at