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【Source: Health News】

In midsummer, as the daytime temperature gradually rises, some people choose to go out for exercise at night.

There are many benefits to running at night in summer

1. Escape the heat and enjoy the cool

During the day, the heat is unbearable. At night, the temperature gradually drops and the breeze blows, providing a more comfortable running environment. Night running can not only effectively avoid problems such as heat stroke, but also runners can sweat and enjoy the fun of exercise in the relatively cool temperature.

2. Enrich social activities

Night running is not only a personal exercise activity, but also a way of socializing. In the dark, runners can run together, challenge themselves together, and share the joy and sense of achievement of running.

Now, many night running groups have sprung up everywhere. They enhance the friendship among runners and make running more interesting by organizing various interesting activities.

3. Improve sleep quality

Studies have shown that moderate exercise can effectively improve sleep quality. Night running, as an aerobic exercise, can help people consume excess energy and reduce stress, making it easier for people to enter a deep sleep state. Good sleep quality not only helps the body recover and stay healthy, but also allows people to maintain more energy and a happy mood the next day.

4. Promotes Mental Health

Night running provides people with a unique space and time to temporarily escape from the daily hustle and bustle and stress.

When running in the night, people tend to enter a "flow" state more easily, forgetting their worries and anxieties, thereby increasing their sense of happiness and satisfaction.

Beware of safety hazards

Although night running has many benefits, we must also face up to the safety risks involved.

1. Risks of reduced visibility

Visibility is greatly reduced at night, especially on roads without street lights or dimly lit roads, and runners may find it difficult to see the road conditions and obstacles ahead. This not only increases the risk of falls and injuries, but may also cause runners to collide with motor vehicles, bicycles, etc.

2. Personal safety issues cannot be ignored

At night, especially in remote or poorly lit areas, runners may face the risk of being followed, harassed or even attacked. Female runners should be more aware of this risk. Therefore, night runners should be vigilant and take necessary safety measures.

3. Health problems such as sports injuries

Due to the lack of scientific training and professional guidance, some runners may suffer from sports injuries and other health problems during night running. For example, overtraining may lead to muscle strain and joint wear, while neglecting water and salt replenishment may cause dehydration and electrolyte imbalance.

Safe Night Running Rules

To ensure the safety and health of night runners, please keep the following tips in mind:

1. Make adequate preparations

Before running at night, runners must do a full warm-up to improve joint flexibility and reduce the risk of injury. At the same time, develop a reasonable training plan based on your physical condition and athletic ability to avoid physical injuries caused by overtraining. Pay attention to hydration and energy replenishment to prevent problems such as hypoglycemia and dehydration.

Before running at night, it is best to eat some easily digestible food, such as bananas, bread, etc., to provide enough energy to support exercise.

2. Carefully plan your night running route

When choosing a night running route, runners should give priority to well-lit and heavily trafficked sections of the route, and avoid remote, dimly lit areas or areas with complex traffic.

If possible, you can check out the route in advance to understand the road conditions and surrounding environment. At the same time, inform your family or friends of your night running plan and route so that they can contact you in time in an emergency.

3. Pay attention to wearing appropriate equipment

When running at night, runners should wear comfortable and appropriate sportswear and shoes. Runners are advised to choose clothes and shoes made of reflective or fluorescent materials to improve visibility in the dark and ensure traffic safety. Carrying equipment such as flashlights and reflective vests can also further improve safety. When running at night in open areas, try not to wear headphones to avoid distraction and affect your perception of the surrounding environment while running.

4. Stay alert and stay safe

During night running, runners must remain highly alert and pay attention to the surrounding environment at all times. If they find any suspicious people or abnormal situations, they should immediately change their route or seek help. At the same time, they should obey traffic rules, not run red lights, and not drive against the flow to ensure the safety of themselves and others.

5. Participate in professional training and activities

In order to improve the safety and effectiveness of night running, runners can participate in professional running training and activities. These training and activities can not only provide scientific training guidance, but also help runners learn more safety knowledge and skills. For example, during running, try to maintain a stable rhythm and breathing, avoid sudden acceleration or deceleration that may cause physical discomfort; pay attention to choosing a running intensity that suits you, and do not blindly follow and persist; improve self-protection awareness and the ability to perceive body reactions.

Joining a running group is a great way to enhance social interaction while improving your exercise level together.

Although summer night running is good, safety issues cannot be ignored. Only by making adequate preparations and taking preventive measures can we better enjoy the joy of night running.

Source: Popular Health Magazine