Summers are approaching, and whether you like it or not, summer is the right time to get into running and keeping yourself fit. Summer is a terrific season to go for a run, but the heat and humidity might slow you down.
The more humid the weather, the more difficult it is to keep your body cool. Your heart rate and breathing rate are both faster than when you’re running. To put it another way, your body is working twice as hard.
But we have got you covered!
We’ll go over 10 strategies at Live Enhanced to help you overcome the heat and go for a run even when it’s warm and humid outside!
10 tips to consider for runners in summer!
Set your time right
It would be highly beneficial if you could get out and exercise early in the morning when the sun isn’t as scorching. So get out there at 6 a.m., 7 a.m., or even 5 a.m.! It would be best to go early in the morning before it becomes too hot.
You should avoid running between the hours of 10 a.m. and 2 p.m. That’ll fry you, and it’s not good for you! So, throughout the summer season, get up early and try to get those runs in. If you can’t get up early, late evenings are also a possibility!
Drap up well
First and foremost, sunglasses are essential! These are necessary so that the sun does not shine directly into your eyes. It would be best if you chose running sunglasses that don’t fog and are anti-glare. They are well worth the money, endure a long time, and are suitable for all seasons!
Another option is to put on a cap! A hat can aid to absorb moisture and keeping your eyes free of it.
Wear clothing that allows sweat to flow away from the skin and disperse quickly. A cotton t-shirt may suffice in the winter, but a fabric meant for exercise will keep you considerably cool.
Keep it slow
Because of the heat, you must adapt all of your expectations regarding your pace. Therefore, if you want to run well, you must change your speed and goals.
The heat will have an even more substantial effect on your muscles and body! So even if you’ve been jogging consistently for a few weeks, you should take it slow and make absolutely sure you feel good afterwards!
Adhere to the treadmill if you don’t feel well or aren’t used to running in the heat. Make sure you’re prioritising your health and not pushing yourself to the point of becoming ill and falling behind.
Fueling your body in summers is vital
Runners understand the necessity of keeping their bodies fueled throughout a challenging effort. Even if you’re only running a 5k, it’s important to add electrolytes to your water or carry a gel, goo, or even a packet of peanuts in your pocket.
Because the frequency with which you refuel is determined by effort rather than length, time, or speed, you may find yourself in need of a refill more often in the summer than at other times of the year.
Choose your paths wisely
When the sun is shining brightly, it’s a good idea to change your running routes.
Avoid running on paved surfaces because they absorb heat and emit sun rays at a similar shot into your face, causing you to overheat and tyre more quickly than you would like.
Instead, go for a run on the grass, a forest, or a sandy path. Of course, a park is also a fantastic alternative.
If you would like to run throughout the city, line your route up with significant buildings for natural shade.
You also can run near bodies of water like rivers, lakes, and the ocean. It generally makes it feel just a few degrees milder than on hot summer days.
Make it effortful
Avoid the frustrations of running by the pace and then faltering. Train to your body’s set — this is known as effort-based training. Effort-based running enables you to train in the most efficient zone for the day, avoiding exhaustion and slow recovery.
In the heat of July, that pace run is 30 to 45 seconds per mile slower, but the goal of running is not to reach a maximum speed. Its goal is to get you to train hard and improve your health.
Your body has no concept of time. However, it is aware of the need for effort. And as you slow down and go with the flow of the day, your running and efficiency will improve over time.
Prevent yourself from chafing
Chafing happens whenever something annoys your skin by rubbing against it. Loose fabric, ill-placed stitches, or basically the way you run can all contribute to this.
On the other hand, adding water or sweat makes chafing considerably worse. So it’s essential to be prepared because the more you sweat, the more likely you are to chafe someplace on your body.
Before you begin your run, put some anti-chafe gel or Vaseline to any trouble areas and reapply as needed. Rather than pushing through the end of your run, load up on bandaids and handle issues as they emerge.
To keep your thighs from tormenting one another, please wear some longer-length cycling shorts instead of loose ones.
Don’t forget sunscreen
The sun’s rays not only degrade your performance but it can also harm your skin, thereby raising your chance of skin cancer.
This is why, during hot weather runs, sunscreen is almost as important as water.
Apply a waterproof sunscreen with an SPF of at least 40 and broad-spectrum coverage, guarding against both UVA and UVB uv rays before braving the heat.
Apply sunscreen atleast 15 minutes before going for the jog.
Also, even on partially overcast days, lather up to protect yourself from damaging sun rays.
Apply the sunscreen again during your lengthy runs, as you will lose all of it because of the sweat.
Pre-cool is an underrated tip to run in the heat!
Pre-cooling is yet another fantastic way to protect yourself from the burning heat while also making jogging more enjoyable.
When your body temperature is lower, it takes longer for you to sweat it off! It enables you to run for much more extended periods before reaching a crucial temperature threshold.
Perform any of the following pre-cooling techniques before running in the heat:
- At least two hours before your jog, refresh with plenty of water and beverages.
- Invest in some cooling clothing. These are garments that are intended to help you cool off.
- Before you run, take a cold bath. Rinse your hair and leave it dripping wet for a few minutes.
The treadmill is an excellent option to run for summers
You may find it easier to just transfer your workout indoors for the summer. If you don’t want to put your body through summer stress, go for a treadmill run at the gym.
You’ll also benefit from one-on-one attention and group responsibility. It’s a fantastic opportunity to improve your form, raise your effort, and create a new and exciting running routine. This summer, mix it up and try a gym workout to escape the heat.
We hope these 10 suggestions will help you get your run in during the hot summer months! Keep running, stay fit & healthy. But, in all these completing your targets and keeping up with consistency, don’t forget to have fun while doing running.
Being happy & having fun while running or exercising is really an underrated tip that you should not forget!
So, keep running, stay healthy and happy!