Summer Running — Pain or Pleasure?

During the competition, the slopes are supervised by medics and volunteers, and if you feel unwell you can always contact them. But what about during your own independent training? “Almaty Marathon” gives several recommendations for runners.

Time and temperature

Each person responds differently to temperature fluctuations. Some people might find it easier to run in -15С than at + 25С, for others it could be the opposite. Listen to your body and, if this is your first run of the summer, make your first training session a test.

Do not go for a run at peak temperature, especially if you are a novice runner. In addition to temperature, there are many other factors: sun, humidity, air pressure, wind ... It is better to choose early morning or evening, when the sun is already setting. However, make sure the running area is as safe and well lit as possible. For the evening run it is better to choose protected parks or stadiums.

 What to wear

Keep in mind that during the run you will become even warmer, so in order to avoid getting heatstroke, take care to wear the right kit.

Particular attention should be paid to clothing. It is recommended to wear a Dry-Fit T-shirt or vest. They do not absorb moisture, unlike cotton fabrics, which can remain wet throughout the workout.

It is best to wear shorts or leggings, depending on the temperature outside and your susceptibility to it.

Do not forget about headgear. A hat will protect you from overheating your head and sunstroke. Use sunscreen.

You can also wear sunglasses, it is advisable to purchase a sports pair - they will sit tightly on your head and not jump about during running.

Socks made of synthetic material are best - they will not rub or slide off your feet.

Trainers should be light and breathable.

 What and how to drink

It is not recommended to drink too much water. For a half-hour jog a glass of water before and a glass after, along with a few sips during the run are enough. Do not get thirsty - as a rule, this is the first signal that the body is dehydrated.

Do not get into sweet drinks or energy drinks. They contain large amounts of sugar. During and immediately after a workout they are ok and sometimes beneficial, but on the day of rest — they're just empty calories.

Eat right. In the summer it's the season of fresh fruits and berries, it is quite simple.

Who shouldn't run in the heat?

Endocrinologist and anti-aging specialist (age management) Ainagul Birzhanova warns:

- At temperatures above 25C, the heartbeat increases and heart load increases. Due to the expansion of the capillaries under the skin, heat transfer increases and as a result less blood flows to the muscle tissue.

- In very warm and hot weather, it is categorically not recommended to run and engage in physical activity for people with chronic diseases, overweight people, and those who have already had heat stroke in the past.

Another important point to pay attention to: during the heat, the blood thickens, which is caused by profuse sweating. This should be remembered for people with diseases of the cardiovascular system, lower extremities, and gastrointestinal tract.

“If these problems bring only a little discomfort in other weather conditions, then at high temperatures the condition can worsen dramatically,” cautions cardiologist and PhD in medical sciences Saule Shatekov. «If there are problems with the kidneys, it is also worth consulting with your doctor, because during running a decrease in protein occurs, which may adversely affect your well-being.

Symptoms, with which you must stop running:

Headache

Dizziness

Nausea, vomiting

Severe weakness

Loss of  consciousness

Cramps

However, a sudden stop is not recommended. Slow down to a walk and go to a shady place.

Summer 2019 races

This summer some interesting races are waiting for athletes in Almaty, where you can put your training to the test.

- For runners:

Summer Run (June 22), Almaty Arena

- For swimming lovers:

Almaty marathon swim (June 30), Kapchagai, recreation center

- For cyclists:

Cycle Tour of World Class Almaty (August 18), start Mega Almaty

- For triathlon lovers:

Almaty Triathlon (July 7), Lake Sairan

Asian Triathlon Cup (3-4 August), Sairan Lake