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Our beloved land offers us breathtaking landscapes to be able to do a nice outdoor physical...
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2019-05-27 18:11:38
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The 5 rules for running safely in the sun

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Your personal trainer Catania

Our beloved land offers us breathtaking landscapes to be able to do a nice outdoor physical activity but you have to be careful also about the climate, in some cases really hot with high temperatures and scorching sun.
Here are quick tips for running in the heat
1. Make adjustments: do not do workouts of greater or greater intensity during the heat of the day. If you have to run at noon, choose the paths with the shadow. As a general rule, training starts more slowly than usual. If you feel good halfway, it's okay to accelerate a little.
2. Wear as little as possible: wear light, light clothing with air or network vents. Microfibre polyesters and cotton blends are good fabric choices. Also, make sure you wear a hat, sunglasses and sunscreen.

3) Drink early and often: top up your liquids in particular with sports drinks an hour before going out. Sports drinks beat water because they contain electrolytes, which increase the water absorption rate, replace electrolytes that are lost in sweat and taste good, making it easier to drink more.
4) Be patient: allow yourself 8 to 14 days to acclimatize to the heat, gradually increasing the length and intensity of the training. At that time, your body will learn to reduce heart rate, reduce body temperature and increase the speed of sweat.

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