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风雨无阻—做一个全天候跑者

随着跑步的时间变长,经验增长,难免会遇到各种气候条件的情况,阴晴雨雪、昼夜交替……如果能成功克服这些,你就将成为“全天候”跑者。

muddyrun1.jpg

一、晴天

跑者大部分训练都会安排在晴好天气里,这也是大家相对最熟悉的跑步环境。但是晴好的天气里,特别是在烈日下训练或比赛时,依然需要注意几个问题。

一是防晒。无论是注重美白追求美黑,也不管是姑娘还是小伙,在跑步时尽情享受阳光的同时,都要有防晒的意识。过度暴晒除了加重水分消耗,还会灼伤皮肤,增加中暑风险等等。要防晒,最简便的方法其实是……靠阴影,提前找好有浓密树荫的线路,既能躲开炎炎烈日,婆娑的树影还可能在拍照的时候带来惊喜。另外可以戴遮阳帽和太阳镜,自带阴凉,可以显著降低头部受热,在强光下也能看清道路。最后,酌情选择指数合适的防晒霜,记得最好选择防水防汗的类型。

还有一个是补水、补盐。水是生命之源,晴天跑步时身体出汗较多,更要及时补充。但也不能盲目补水,如果大量出汗后猛喝白水,有可能导致体内电解质失衡,严重的话甚至会危及生命。最好的补水的策略“少食多餐”,每隔10几分钟喝一小口,平均每半小时补充约500毫升即可保证身体需求。电解质这个概念听起来很高端,其实简单理解成盐分即可,但又不是家里炒菜的食盐。解决补盐,有几种方法:各大药房均可买到的“医用补液盐粉”,价格便宜量又足;“电解质泡腾片”,使用方法和vc泡腾片类似,口味比前者好一些;“电解质丸”,嗑药派首选,最简便易行,不过具体用量需要在平时训练中反复尝试才能最终找出最适合自己的节奏。

二、阴雨天

阴雨天避免了晴天里可能出现的种种问题,但也带来了另外的麻烦,特别是下雨的时候。对此,有心成为全天候选手的跑者需要额外注意。

装备细节。雨水会打湿衣服,加重布料和皮肤的摩擦,严重的话有可能出现“血染的风采”。另外,鞋袜进水后也更容易让脚磨出水泡??梢匝≡袂岜》浪钠し舴缫潞陀蟹浪δ艿呐苄?,不过这类跑鞋重量都不会很轻。

路况细节。在操场跑、路跑的情况这个问题并不是很突出,但在越野的环境下,哪怕是很轻量级野外环境,雨水也会带来不少麻烦。在雨水的冲刷下,有些土路会变得泥泞不堪,有些碎石路会变得非?;?,还有些石块会松动,这都加大了赛道的难度。对此,重量级的越野跑鞋可以提供较好的防滑功能,另外还可以选配防沙鞋套增加一层额外的防护,不过,最重要的还是跑者要集中精神,留心路况,选好每一步下脚的位置,以确保安全。

三、早晚温差、雨雪天气

这部分相对来说算是进阶内容,经验比较丰富,特别是打算涉足长距离越野跑的选手需要注意了。

有些需要跨越日夜交替的长距离越野赛,温差对参赛选手是个严峻的考验,特别是山野间,早晚温差要比城市还要剧烈。以前不久结束的杭州100越野比赛为例,初春3月的杭州,中午阳光下的最高温度有25、6摄氏度,完全是夏天的感觉,而夜间、凌晨时赛道上的温度会骤降至4、5度,不少选手被冻得苦不堪言。欧洲那些著名的越野比赛,在高海拔的山地进行,这个问题会更突出。

要克服这个问题,首先是选择合适的装备。随着面料、材料技术的进步,众多户外厂商为广大越野跑爱好者提供了很多装备,满足轻量、保暖、排汗、速干等各种需求。买来装备之后,更重要的是跑者自身的努力训练,在实战中找到适合自己的装备搭配。同时,赛前或是出发训练之前,对赛道难度的评估,时间、体能的分配,应急方案,都需要提前计划好。只有这样,才能在享受奔跑的乐趣时保证安全。

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  1. 椰子啊椰子 椰子啊椰子

    雨雪天空气好啊 大风天顶风练速度无极爽 对于中国这种空气质量靠刮风下雨的地方来说 气候越恶劣越是跑步的时候

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