Original title: Where is it suitable to do morning exercises and night runs? The national jogging index map is the first to see →

At present, many places in China have entered the summer. The weather has become hot, and runways around the country are becoming more and more lively. A large number of runners are out, and online clocking data is also very active. However, because of the high temperature and rainfall in summer, outdoor jogging is easily restricted by weather factors. Where is it suitable to run all day? Where is suitable for morning exercise and night run? China Weather Network has launched a national jogging index map to help you run happily.

National jogging index map released

Look where morning exercises and night runs are suitable

Up to now, many places in central and eastern China have entered the summer in the meteorological sense. The weather is getting hotter, and many places have started the "exposure mode". However, in the summer of "rain and heat coexist", the rain is also disturbing from time to time.

It is expected that in the next three days (May 24-26), precipitation will occur in many places in the north, and rain will gradually rise in the south after the 25th. Children in the south want to experience outdoor running, and try to choose Friday and Saturday, while children in the north should pay attention to avoiding Saturday when the rain is most concentrated, and arrange outdoor jogging according to the actual weather conditions.

It can be seen from the national jogging index map that on the 24th, the highest temperature in Heilongjiang, Jilin, Liaoning, Beijing Tianjin Hebei, most of Inner Mongolia, north central Xinjiang, northern Yunnan, southwest Sichuan and other places was mostly below 30 ℃. There was no rain or occasional weak shower weather, so it was suitable for jogging all day. The location and time period could be determined according to your own situation, Kids can choose some outdoor routes with beautiful environment to enjoy the movement of sports while enjoying the surrounding scenery and the fun of running.

Although it is hot in the afternoon in most parts of Shaanxi, Jiangsu and Anhui, Jianghan, Chongqing, Jiangxi, Hunan, and southern Xinjiang, the temperature in the morning and evening is appropriate, so you can run in the morning or at night after sunset; In most parts of Guangxi, central and eastern Hubei, and sporadic areas of Sichuan and Hunan, the heat is full, and the minimum temperature is also above 24 ℃. If you want to run outdoors, it may be slightly cooler in the morning. When you go out for exercise, you should pay attention to replenishing water in time. If necessary, select some functional drinks, which can both replenish water and replenish energy.

While eastern Qinghai, southern Yunnan, Guangdong, Hainan, Fujian, Taiwan, Zhejiang, and southern Jiangsu and Anhui may be disturbed by rain, and the road surface is wet and slippery, which is not conducive to outdoor jogging. If you want to run, children can give priority to running machines, ellipses, and other instruments to exercise indoors.

On the 25th, with the expansion of rainfall areas, western Xinjiang, southeast Inner Mongolia, Beijing Tianjin Hebei, Shanxi, Shaanxi, Henan, Sichuan, Yunnan, Guangdong, Fujian, Taiwan and other places may be disturbed by rainfall, and outdoor jogging of children may be limited, so try to run indoors; The all day comfort zone is significantly reduced, and only the northeast area, Gansu, Xinjiang, Shandong Peninsula and other places belong to the voluntary zone during jogging.

On the 26th, many places in the north were sunny. Beijing, Tianjin and Hebei, most of Shanxi, northern Shaanxi, most of Inner Mongolia, and north central Heilongjiang were comfortable all day long and suitable for jogging; The central and northern parts of Henan, Sichuan Basin and parts of Xinjiang are cool in the morning and evening, suitable for morning exercise or night running.

Remember the running rule of "four attentions and three avoidance"

RUN IN SUMMER

Running, as an aerobic exercise, can improve heart and lung function, strengthen body immunity, reduce stress, etc. It is one of the most popular forms of exercise. In summer, the temperature is rising and the sun is getting stronger. If you want to maintain a good state and enjoy the summer, you can try the rule of "four attentions and three avoidance".

● Pay attention to selecting appropriate equipment

Jogging in summer is easy to sweat a lot, and cotton clothes are easy to absorb sweat and not easy to dry. Over time, it may increase the risk of colds, rheumatism and other diseases. For running in summer, it is generally recommended to choose lightweight, breathable and sweat wicking sportswear, or hang a lightweight towel with good sweat absorption on the neck to prevent sweat from flowing from the head and neck to the chest and back. In addition, pay attention to the choice of breathable, lightweight, traction running shoes.

● Pay attention to selecting suitable sites

For outdoor jogging, if possible, it is better to choose a plastic field, followed by a park, and try to avoid running on a hard road for a long time.

● Pay attention to stretching before and after running

Warm up exercise before running can effectively reduce the risk of muscle strain. Generally, dynamic stretching is the main method before running, such as squatting and holding knees, lunge squatting, back kicking, side pressing, etc. Lack of warm up exercise may lead to diaphragmatic stiffness and other phenomena, causing pain; Stretching after running can relax muscles, such as jogging, bouncing, squatting, waist turning, chest expanding, etc., and promote recovery.

● Pay attention to the length of running

Generally speaking, each run should last 20 to 60 minutes. In summer, when the temperature is high, you can properly control the exercise intensity and adjust the exercise intensity and time according to your physical strength, temperature and humidity. If you choose to run in the afternoon, try not to exceed 30 minutes. Exposure to the sun for a long time is likely to cause dehydration due to excessive sweating and heatstroke.

● Avoid overeating an hour before running

Eating a lot before running will lead to stomach fullness, affect the comfort during exercise, and also easily cause indigestion, stomach distention and other uncomfortable symptoms.

● Avoid running in direct sunlight

From 10 a.m. to 3 p.m. in summer, the sun is strong and the temperature is high. It is better to avoid this time period for outdoor running, and choose the morning before sunrise or the evening after sunset. If you do outdoor exercise around noon, try to apply sunscreen and choose a shade route with shade or awning.

● Avoid taking a cold bath immediately after running

After running, the blood circulation of the human body is accelerated and the pores of the epidermis are expanded. If you take a cold bath immediately, you may get cold and catch cold, or even cause cold symptoms. The correct way is to wait until the heart rate returns to a calm state and all vital signs of the body are in a relatively stable state, and then use warm water to bathe. The water temperature is generally 1 ℃ to 2 ℃ higher than the body temperature.

(Source: China Weather Network)