Running has become a staple in many people’s fitness routines, especially when it comes to outdoor training in high temperatures. While running is an excellent way to stay fit, it’s crucial to pay attention to safety to avoid potential issues.

Take the story of Mr. Chen, a vibrant retired teacher and a well-known runner in his community. Every morning, as the first rays of sunlight hit the streets, Mr. Chen is already dressed in his running gear, hitting the track. Over the months, his running distance has consistently exceeded an impressive 300 kilometers. For Mr. Chen, running is not just a way to stay fit; it’s a source of solace and joy.

Last weekend, Mr. Chen and his fellow runners embarked on a grueling 33-kilometer long-distance run. Despite the scorching sun, their enthusiasm was undiminished. Sweat poured from them as they persevered through the run. After finishing, Mr. Chen, drenched and exhausted, turned to a faucet for a quick, cold shower, hoping to cool down swiftly.

The instant relief from the cold water was immense, but soon after, Mr. Chen started feeling a tightness in his chest, which he initially dismissed as a normal response to intense exercise and heat. He went home to rest, but the discomfort intensified, eventually leading to severe chest pain. Concerned, his family called for an ambulance, and he was rushed to the hospital.

The medical team found that Mr. Chen's extreme method of cooling down after a high-temperature workout had caused a rapid and dangerous shift in his body’s internal environment, severely impacting his circulatory system and overall health. After urgent medical intervention to stabilize his condition and improve blood flow, Mr. Chen’s health gradually recovered.

This experience taught Mr. Chen a valuable lesson in the importance of a scientific approach to exercise. From then on, he prioritized proper warm-ups and stretching before runs, maintained hydration and controlled his pace during workouts, and focused on recovery and rest afterward.

Here are three critical mistakes to avoid to prevent similar issues and ensure a safe running experience:

1. Overtraining in High Temperatures

Running in extreme heat can be challenging for your body, and overtraining in such conditions can be dangerous. When temperatures exceed 35°C (95°F), your body’s heat regulation system is put to the test. Elevated body temperatures during running can increase heart strain and raise the risk of heat-related illnesses like heat stroke or heat exhaustion.

To run safely in high temperatures, plan your workouts carefully. Opt for early morning or late evening runs when it’s cooler, and stay hydrated throughout. Drink water, diluted sports drinks, or electrolyte solutions before, during, and after your run. Wear light, breathable clothing and take cooling measures such as wiping yourself with a cool towel or running in shaded areas.

2. Showering Immediately After Running

Cooling down immediately with cold water after a run can shock your system. The abrupt temperature change can cause blood vessels to constrict, putting extra strain on your cardiovascular system. Instead, after finishing your run, perform a proper cool-down by walking slowly and stretching until your heart rate returns to normal. Once your body has settled, you can use warm water for a gradual cool-down.

3. Maintaining a High Heart Rate for Extended Periods

Monitoring your heart rate is crucial for maintaining safe exercise intensity. A consistently high heart rate during running can overload your heart and increase the risk of cardiovascular issues, especially in hot weather. Understand your resting heart rate and use it to gauge the appropriate intensity for your workouts.

To calculate your maximum heart rate, use the formula: 220 minus your age. For example, a 30-year-old would have an estimated maximum heart rate of 190 beats per minute. Aim to keep your heart rate within 50-70% of this maximum for aerobic exercise and 70-85% for high-intensity workouts. Regularly check your heart rate and adjust your training intensity to stay within safe limits.

Paying Attention to Your Body’s Signals

During your run, it’s essential to listen to your body. Signs like fatigue, dizziness, and palpitations indicate that you may need to rest or adjust your workout intensity. Whether you're an experienced runner or a beginner, monitoring your physical state and managing rest periods effectively is crucial for avoiding injuries and maintaining overall health.

1. Fatigue: Persistent fatigue may signal that your body needs more recovery time. Reducing intensity or taking a break can help your body recuperate.

2. Dizziness and Palpitations: These symptoms, especially during high-intensity or long-duration runs, can indicate excessive stress on your cardiovascular system. Rest immediately and seek medical advice if necessary.

3. Subtle Changes: Pay attention to changes in breathing patterns, sweat levels, and muscle soreness to assess whether adjustments are needed in your running routine.

Proper training, recovery, and listening to your body’s signals will help you enjoy the benefits of running while minimizing risks and ensuring a healthy exercise routine.