Bieganie w upale, czasami warto!
Zimą narzekamy na mróz i śnieg, latem na prażące słońce i wysoką temperaturę. Jakby tak się dobrze zastanowić to najbardziej optymalną porą roku do biegania jest chyba wiosna i jesień, choć i tu pewnie moglibyśmy do czegoś się przyczepić. Jedno jest pewne, zdecydowanie lepiej jest trenować w ciężkich warunkach, a starty docelowe zaplanować sobie na te pory roku, które uznamy za łaskawsze.
Kto wie, może ktoś z Was uwielbia tropikalne warunki i to nie tylko na wakacjach?!
Dla Nas temperatura powyżej 25oC jest delikatnie mówiąc mecząca, a im dłuższy i intensywniejszy wysiłek tym trudniej. Tak naprawdę już po pierwszym przebiegniętym kilometrze pot leje się stróżkami po plecach i skroniach, a bieganie w pełnym słońcu dodatkowo potęguje poczucie zmęczenia. Poza tym nie jesteśmy wydajni w 100% i trzeba to mieć na uwadze, jeśli zawczasu zmartwimy się spadkiem formy.
Zdarzało Nam się biegać naprawdę w ciężkich warunkach. Przykładem mogą być treningi na tartanie, gdzie trudno o zacienione miejsca, a nagrzany tartan zawsze działa niczym ogrzewanie podłogowe. Takie podłoże oddaje ciepło do góry, a tam napotyka na takiego biegacza jak my i z powodzeniem dolewa oliwy do ognia. Nie lepiej może okazać się w terenie, tu odniosę się do relacji Adriana z Wieliszewskiego Crossingu z poprzedniego roku.
Planując trening w okresie letnim warto:
- pamiętać o nakryciu głowy przed słońcem, dobrze sprawdzi się lekka chusta lub czapka z daszkiem – najlepiej w jasnych kolorach, dodatkowo można ją zmoczyć,
- zabrać ze sobą wodę do picia, jeśli robicie jakieś odcinki na stadionie to dobrze jest też zaopatrzyć się w dodatkową butelkę wcześniej schłodzonej wody i co jakiś czas polewać nią kark czy zwilżyć twarz,
- zastosować kremy z filtrem,
- założyć okulary przeciwsłoneczne, tylko nie takie które za chwilę spadną z nosa i będą potencjalnym zagrożeniem,
- zaplanować sobie trening o poranku, kiedy słońce jest jeszcze dość nisko, albo wieczorem kiedy powoli chowa się za horyzont.
Pogoda lubi jednak płatać figle i nawet wiosną albo jesienią (zwłaszcza pod koniec września) może nam zafundować afrykańskie tropiki, dlatego nie bójmy się od czasu do czasu biegać w upale, nawet celowo. Wszystko jednak w granicach zdrowego rozsądku, jeśli czujemy się źle, mamy zawroty głowy i nudności to nie ma to najmniejszego sensu. Wydaje mi się, że mimo wszystko warto podjąć próbę treningu również w tych mniej sprzyjających okolicznościach. Jeśli zawsze będziemy szukać optymalnych warunków, to letnia aura znokautuje nas na docelowym starcie.
Poza tym nie oszukujmy się, masa świetnych imprez odbywa się właśnie w okresie letnim, to tyczy się np. zawodów triatlonowych lub biegów górskich. Nie wspomnę już o lekkoatletach (choć pamiętajmy, że my zawodowcami nie jesteśmy!), którzy często podróżują w takie zakątki świata, gdzie spokojnie mogą trenować w naturalnie gorącym i wilgotnym środowisku. I tak, np. Letnie Igrzyska Olimpijskie odbywają się często w środowisku bardzo gorącym, to samo tyczy się takich wydarzeń, jak: Mistrzostwa Świata FIFA oraz Tour de France.
Początki aklimatyzacji mogą być trudne, zwłaszcza jeśli ktoś uwielbia zimę, ale taką aklimatyzację na ciepło możecie dawkować sobie stopniowo. Po prostu trzeba przyzwyczaić organizm do nieco trudniejszych warunków, tak samo jak trenujemy np. wytrzymałość – przecież nie od razu jesteśmy super bohaterami.
W ten sposób jest szansa, że zwiększymy zakres temperatur, w których jesteśmy wstanie biegać w założonym tempie. Bieganie w upale jest niezwykle trudne, dlatego bądźcie szczególnie ostrożni i monitorujcie swój organizm.
A co po treningu/zawodach w upale?
- warto się schłodzić, np. kostkami lodu albo chłodną wodą polewając głowę i kark,
- koniecznie trzeba nawodnić organizm i uzupełnić elektrolity, pamiętajcie że sportowcy narażeni są również na ujemny bilans sodu,
- jeśli jest taka możliwość, warto skorzystać z natrysków; kąpiel tuż po treningu to jeden z elementów regeneracji.
Trudno porównywać się Nam do zawodowców, ale natknęłam się ostatnio na ciekawy artykuł, i tak w 2015 roku pokuszono się o rekomendacje oferowane organizatorom, w celu ochrony zdrowia zawodnika podczas imprez sportowych w upale. Poruszone są tam m.in. takie kwestie jak: aklimatyzacja do gorących warunków podczas wysiłku, metody chłodzenia po zawodach, nawodnienie i uzupełnienie elektrolitów po wysiłku, odwołanie zawodów lub wdrożenie środków zaradczych.
źródło: http://onlinelibrary.wiley.com/doi/10.1111/sms.12467/full
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