1. Know yourself. Exercise in hot weather must be relaxed.
2. Drink water regularly. Don't gulp water, especially before and after running, take a rest before drinking water, and pay attention to the proper replenishment of water before running.
If the situation permits, you can stop to drink water while running and sprinkle some water on your neck, face and head to cool down.
4. Running in the morning can avoid the scorching sun, but it has to face heavy moisture; Running in the afternoon, although avoiding the heavy moisture, bravely faced the strong sunshine. Compare which situation is more suitable for you, and then make a choice. In any case, try to avoid training between 1 1:30 in the morning and 4:00 in the afternoon, because you have to fight against moisture and heat at the same time.
Try to wear light and loose clothes, choose a cool route and take a bottle or two of water with you.
Precautions for running in winter: The temperature in winter is low, especially in the north, which is cold and windy. The climate is changeable in one day, and the temperature difference between indoor and outdoor is very large, which requires the body to adapt quickly. People who often insist on running in winter have improved body temperature regulation function, strong ability to keep out the cold, adapt to cold air quickly and are not easy to catch a cold. The frost resistance of limbs and exposed parts of skin is also strengthened with exercise to avoid frostbite. People who don't pay attention to exercise at ordinary times have poor cold resistance and can't adapt to climate change, so they are easy to catch a cold.
In winter, human metabolism and blood circulation are relatively slow. In addition, doors and windows are generally closed, staying indoors for a long time, the air is dirty, and there is little contact with sunlight, which creates conditions for the invasion of various germs. Running outdoors often can get more sunshine. Ultraviolet rays in sunlight can not only sterilize, but also turn ergot in the body into vitamin D, thus promoting the development of bones and enhancing the functions of muscles and nervous system. Therefore, it is especially necessary to go outdoors and run in the sun in winter.