告訴你高溫下跑步會(huì)慢多少

Here’s How Much Slower You Run In the Heat

告訴你高溫下跑步會(huì)慢多少

The same running workout feels harder on a hot day than on a cool one, and it’s not just your imagination. We really do slow down in the heat—at least until we’ve adapted to it—and it’s possible to calculate exactly how much.

同樣的跑步鍛煉在大熱天做比在涼爽天做會(huì)讓我們感覺更困難——這并是你假想出來的。至少在我們適應(yīng)高溫以前，我們(的速度)確實(shí)會(huì)慢，而且有可能準(zhǔn)確計(jì)算出到底會(huì)慢多少。

The temperature calculator at Runners Connect is built with race times in mind, but it works just as well for figuring what’s up with your everyday run. Today, for example, I missed my early morning run and made it up later in the day in the 80 degree heat. The calculator tells me that at my speed, about 10 minute miles, I should expect each mile to take about 15 seconds longer today than it did on a 65-degree morning last week.

跑步者連接的溫度計(jì)算器能夠記錄跑步的時(shí)間，它同樣也可記錄跑步中發(fā)生的情況。例如，今天我錯(cuò)過了晨跑，然后在今天白天溫度為80度時(shí)進(jìn)行了彌補(bǔ)。這時(shí)計(jì)算器告訴我，以我的速度跑完大約10分鐘的里程，預(yù)計(jì)我會(huì)比上周早上，即溫度為65度時(shí)每英里多花15秒。

The heat of an 80-degree day adds 20 percent to your time compared to your pace on the perfect 45 degree day, while a 70 degree day only adds 7 percent. That means your exact slowdown will depend on your original time. Because it’s a hassle to do percentage math with minutes and seconds, this calculator is a handy tool.

相較于在溫度最佳的45度天運(yùn)動(dòng)，在溫度為80度的一天運(yùn)動(dòng)會(huì)額外增加20%的時(shí)間，而70度時(shí)僅僅增加7%。即實(shí)際減慢的時(shí)間取決于你的原始時(shí)間。因?yàn)樽龇趾兔氲陌俜直扔?jì)算是一個(gè)復(fù)雜的過程，而這個(gè)計(jì)算器只是一個(gè)便捷的小工具。

Humidity above 60 percent will slow you down even further, but that’s not reflected in the temperature calculator. Take it easy out there on hot days, and don’t be disappointed if your runs aren’t as fast as usual.

濕度超過60%會(huì)更大程度上降低你的速度，但這并不會(huì)體現(xiàn)在溫度計(jì)算器上。熱天出去的時(shí)候要放輕松，而且如果跑步速度不像往常那么快也不要失望。