Everyone loves summer because it’s the perfect time to be out and about in the warm sun, enjoying time with friends and family. However, that fantasy only happens on days that just aren’t so hot – otherwise, everyone is spending their time just looking for the AC, sipping cold drinks, and trying to survive.
For runners, summer is far from an ideal season – sure, there’s more daylight so that you can get in an early morning or a late night run, but the reality is that you will always face the heat, especially if you’re doing long distances. And while there are studies showing the positive effects of training in hot weather, the reality is that it can also be dangerous if you’re not being careful and taking the necessary measures.
In the article below, we’re going to go over the most important tips for staying safe in the sun and getting the most out of summer running.
Dress for the Weather
There are a few dress code rules for summer running – wear light colors, loose-fitting clothes, and ones that allow your body to breathe even as the temperatures go high. Forget about compression gear and thick leggings; instead, find a good loose top and comfortable shorts that will allow you to cool yourself naturally. If you want to protect your arms from the sun, you can go for running sun sleeves, but choose them in a light color. Along with that, it’s good to avoid cotton because it soaks up sweat and doesn’t allow it to evaporate – so you end up being hot and wet at the same time. Instead, look for synthetic materials that wick away the sweat and dry quickly, allowing you to remain cool.
Protect the Skin
Wearing an SPF is a must, not only in the summer but throughout the entire year, if you want to avoid discoloration, wrinkles, and, most importantly – skin cancer. In the hot months of the year, the sun’s ultraviolet rays are the strongest between 10 am and 4 pm, so it’s best to avoid direct sunlight exposure during that period if you can. But if you must be out, then you have to wear at least SPF 50 and a light-colored visor or hat to protect your head from the sun. Additionally, if you’re pale or fair-skinned and you want to protect yourself from potential burns, you can also invest in high-tech clothing that can block ultraviolet rays, but still, you should reapply your sunblock every two hours to avoid sweating off.
Hydrate, Hydrate, and Hydrate Again
Avoiding dehydration is a key part of summer running – you can lose around 350 ml of fluid and electrolytes in just 20 minutes of running while it’s hot outside. The reality is that even losing a small amount of your body’s water can cause symptoms such as heat stroke or headaches. What dehydration does is lower the total blood volume in your body, thus reducing flow to your muscles and skin. This leads to a spike in your heart rate and can even impact your cognitive functions.
That’s why it’s important to hydrate before, during, and after your summer run. In the hours pre-run, take the time to consume around half a liter of water or a sports beverage. During the run, you want to take small sips to prevent dehydration, but not to chug on water cause that will make running uncomfortable and will probably cause you to start looking for a bathroom. After the end of your run, you should immediately rehydrate with water and a sports drink so that you can get back the electrolytes and fluids that you lost.
Try To Run in the Early Mornings or Late Evenings
If you can, try to avoid the middle parts of the day for your runs – at those times, the sun is at its peak, so the chances of getting dehydrated, sunburnt, or slightly sick are higher. If you must run at midday, at least try to find a road that has some shade so that you can at least hide from the rays from time to time.
In Conclusion
Ah, sunshine, green trees, and a cool breeze – running in the summer sounds great until it’s time to go out for a jog in 40-degree weather. Then, you realize that just like in winter, running in the heat comes with its own set of unique challenges, and you do have to prepare in order to feel your best as you log the miles. Hopefully, the tips we shared will help you get over the hurdles of running in hot weather and will help you ensure you feel happy and healthy, even if you have to go on a run during midday.