Obecnie mamy lato, porę roku, która w naszej strefie klimatycznej bywa bardzo kapryśna. W okresie jej panowania możemy doświadczyć wielu deszczowych dni, a w najlepszym przypadku pochmurnych. Należy jednak pamiętać o słowach „a po burzy wychodzi słońce” i jego też nam nie brakuje. Bywają okresy bardzo gorące, podczas których nie ma zmiłuj i biegać też trzeba. Jak to robić, żeby było w miarę komfortowo i bezpiecznie?
Pierwsza podstawowa sprawa to odpowiednie zarządzanie gospodarką wodną w naszym organizmie. Co to znaczy? Ni mniej ni więcej jak to, żebyśmy się odpowiednio nawadniali. I nie chodzi mi tutaj o wypijanie butelki wody bezpośrednio przed wyjściem na trening, bo to na niewiele się zda. Zasada, jaką przyjmuję to nawadnianie się w ciągu całego dnia – małymi porcjami, ale często, bez względu na to czy tego dnia biegam czy nie.
Druga kwestia, w sytuacji gdy żar leje się z nieba, to odpowiedni ubiór, którego podstawowym elementem jest nakrycie głowy (czapka, chusta, buffka…i.t.p). Dobrze jest przed wyjściem nasmarować sobie odkryte części ciała kremem z filtrem, żeby się nie przypiec zanadto. Podczas biegu nie powinniśmy również zapominać o nawadnianiu. W tej kwestii każdy powinien znać swój organizm i ocenić jaki dystans jest w stanie pobiec nie popijając po drodze. Jest to indywidualne podejście każdego biegacza amatora związane z przyzwyczajeniem organizmu do ekstremalnych warunków. Jednak jeśli decydujemy się na dłuższe bieganie w upalne dni, proponuję zabrać ze sobą przynajmniej 0,5L płynu (woda, izotonik, herbata, czy jak tam kto woli). W sklepach z akcesoriami dla biegaczy można zaopatrzyć się w pas z bidonem, czy plecak z bukłakiem. Jeśli ktoś nie chce inwestować w tego rodzaju sprzęt, może trzymać butelkę w ręku, ewentualnie wytyczyć sobie trasę tak, żeby zostawić gdzieś w krzakach butelkę i zataczając pętlę móc z niej skorzystać. Osobiście, często zabieram pas z bidonem i nawet gdy go nie wyjmę to mam świadomość, że jest i w każdej chwili mogę go użyć. 😉
Po trzecie, jeśli nie lubisz upałów, nie rezygnuj z biegania. Można wybrać inną porę do tego. Wstań wcześniej przed pracą czy szkołą i pobiegaj, tak rozpoczęty dzień naładuje Cię energią na pozostałą jego część. Jeśli jednak jesteś śpiochem, możesz wyjść kiedy słońce będzie układało się do snu. Nadal pamiętaj o uzupełnianiu płynów.
Jak sobie poradzić z upałem na zawodach?
Pogoda nie wybiera i jeśli startujemy w porze letniej, możemy trafić prawdziwie piekielną aurę. Nie ma co się poddawać, wszyscy mamy takie same warunki. Przyjdzie nam skonfrontować nasze przygotowanie i wyćwiczoną odporność z zastaną sytuacją pogodową. Tutaj również należy pamiętać o nawadnianiu. Podbiegaj do każdego punktu na trasie i weź przynajmniej jeden kubek wody lub izotoniku. Wypij go małymi łykami uważając, żeby się nie zachłystnąć. Najlepszy sposób to zgnieść kubek tworząc coś w rodzaju lejka, wtedy nie powinno być problemu z wypiciem zawartości. Jeśli nie udaje Ci się ta sztuka w biegu, to przejdź do marszu, to tylko kilka sekund straty do odrobienia.
Zwykło się mówić, że nie ma złej pogody do biegania. Kwestia ubioru i podejścia do sprawy, oczywiście można sobie wmawiać, że mróz, że upał, że deszcz czy śnieg. Tylko po co szukać na siłę wymówek? Jeśli lubisz biegać, rób to bez względu na pogodę.
KEEP RUNNING!!!
Powyższy tekst napisałem na podstawie własnych doświadczeń.
Szczera prawda i wszyscy się z tym zgodzą, że woda to podstawa. Przy takich upałach jak mamy obecnie trzeba jej wypijać całkiem sporo. Lepiej zapobiegać niż leczyć się potem z powodu odwodnienia.
Ja w tym roku nawadniałem się wodą kokosową (w upały oczywiście), ma dużo potasu, magnezu i jest naturalna. Polecam
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