Run
Written by: Li Siyong
2020-08-25 18:37
Last update date: 2020-08-25 18:37The Secretary for Food and Health, Chen Zhaoshi, announced that starting August 28, outdoor exercise and country parks can be exempted from the "mask order." In other words, if you go out for a run, you can finally take off your sports mask or mask plastic holder temporarily.
Of course, since the epidemic has not stopped, everyone should judge whether they should continue running with a mask, but even if you choose to "run without the mask," there are some things you should follow.
1. Coach Winter: Don't increase the intensity as soon as you remove the hood
Outdoor sports exemption from wearing masks is good news for runners, but IAAF first-level track and field coach Xu Hongtai (Winter) is worried that runners will quickly increase their intensity. He reminded: "The mask relaxes, breathing is more comfortable than before, and it’s easier to run more effortlessly. But don’t set up many training plans immediately, and increase the intensity and mileage at once. Even if it’s just a short jogging before, you should follow the previous exercises. Gradually improve, otherwise the muscles may not be able to keep up, and it is easy to get injured. ” Winter said bluntly, from a training perspective, wearing a mask is of course less effective, but the epidemic has not stopped. Masks can help reduce the risk of droplet transmission. "So wear a mask. Runners have to consider multiple considerations whether they are training or not."
IAAF first-level distance running coach Xu Hongtai. (Profile picture)
When going out for a run under the epidemic, even if there is no mask order, you must pay attention to these 8 things:
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2. Remember to bring a new mask
Even if you don’t wear a mask when you run, you should wear a mask to reduce the risk of droplet transmission. So everyone goes out to train, remember to wear a new mask.
3. Handrub paper with handrub
In addition to masks, hands should be cleaned immediately after running. The most convenient is of course the hand rub. If you feel that the hand rub is not clean enough, you can also use the soap. Take out the soap with dry hands. The wet water will foam and use it as a soap.
In addition to handrub, there is also a paper that can be used on the market, which will melt and foam when exposed to water. (Photo by Li Siyong)
4. Choose a route with fewer people
After the mask order is lifted for outdoor sports, the number of outing runners may gradually rise. It is recommended that everyone practice running on routes with less crowds. But it should be noted that the route with fewer people also means that the route is not difficult (such as the long life slope in each district), and everyone has to do what they can.
5. Less time to practice running
Morning running is the favorite of many runners, and some choose to practice running later after meals, such as after 10 o'clock, try to avoid crowds.
Wear a training mask to practice running, you should pay more attention to:
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Further reading:
[Running Myth] Running with a mask equals altitude training? Can only feel it but not actually
6. Pay attention to safety in places with few people
The flow of people is sparse and the risk of infection is low, but don't forget to pay attention to your own safety. You must bring your ID card and mobile phone to avoid accidentally calling the sky and the ground. If you run at night, it is recommended to wear fluorescent clothing to make it easy for passers-by or drivers to recognize.
Safety precautions for running out (click here)
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