Its officially spring now and as summer is round the corner in most part of the world, its a reminder for us to quickly switch, adapt to changing weather and prepare for runs keeping in the mind the increase in temperature and humidity. Some of us hate the idea of running in heat as against a cold weather which makes running a tad easier, but summers are a good time to shed extra bit of weight you might have added during the winter.
We also cant avoid running during summers due to humidity, but one can’t ignore the advantages summers bring along for the runners. From more daylight before and after work, meaning more time to get outside, to other activities like swimming and cycling.
Here are simple tips for running in summer:
1. Stay hydrated
Make sure you are properly hydrated before, during and after your run. Upping your fluid intake during summers is extremely important. Make sure you drink at least eight glass of water to keep your system hydrated and in the best condition to run.
2. Choose the time wisely
Opt for early morning run, late evening or even a night run, as the temperature is expected to be the lowest of the day during this time. It’s a known fact that early summer mornings are the coolest, most serene part of the days. It is proven that nothing like a morning run can boost your mood all day long and obviously your health as well. Its better to complete
3. Pick the perfect headgear for yourself
Don’t even try to run without a proper headgear. It’s important that you pick the best one for yourself. The reason why they are important is that you are going to lose much of your body heat through your head when you are running. Instead of capping it off with a snug or a thick fabric hat, opt for a visor or roomier lid with breathable mesh.
4. Understand the obvious warning signs
Notice every sign that your body is trying to give you. Losing too much of fluid via diarrhea, vomiting, sweating, or exercise can lead to dehydration. It also happens when you don’t drink ample amount of water. These may also result in muscle cramps.
When you’re dehydrated, you may feel faint, experience nausea and/or vomiting, have heart palpitations, and/or experience lightheadedness. Also, you should be aware about heat exhaustion and heatstroke.
5. Sunscreens are a must!
You have to protect your skin from the ultraviolet rays and direct sunlight. Sunscreens can be used to protect you skin from such harsh conditions and they are also known to decrease your skin and body temperatures, so you’ll stay cooler during exercise.
6. Choose the right running gear
Running gears used to mainly comprise of shoes but now we have many options available to improve our attire for runs. We should go for shorts/tracks and t shirts that should ideally be made of polyester and not cotton. Polyester are light material that dries quickly when we sweat unlike cotton which become heavy when we sweat. Using Polyesters can keep you comfortable especially when we go for an extra mile on our run.
7. Make run buddies!
Having a companion is always good especially when you run. A running companion could become your source of inspiration, a coach and a friend. The comradeship developed can help you to achieve your fitness goals faster. You running partner can also help in keeping you motivated and make sure that you commit to your training.
Sometimes it’s hard to tell if you’re starting to suffer the effects of the heat, but a buddy may be able to spot the signs before it’s too late.
8. Always opt for grass and shade
Now understandably, it’s hotter in cities than in surrounding areas because asphalt and concrete retain heat. Most probably you’re going to have to run in an urban or even a suburban area. In this case, look for shade. Any park will do, and try to go in the early morning or late evening, like we said earlier.
Make sure that you are properly hydrated, like we mentioned earlier. Take care of the tips we just gave and you are going to absolutely love running during summers!