Running in the summer can feel impossible when it is blistering hot outside. Running expert, Jeff Galloway outlined some bad news about summer running; when running in hot weather you are going to feel worse and run slower. Your body will try to cool down your core which means there will be less blood and oxygen delivered to the power source that moves you forward. Additionally, he mentions that working too hard on a hot day can put a runner at risk of a very serious condition called heat disease. Scary stuff!
This post outlines some tips on how to beat the heat on your runs this summer.
Four Tips on How to Beat the Heat:
- Running either earlier in the morning or late at night: This allows you to avoid the hottest part of the day. If you need to run in the sun pick a shady route. However, some outside temperatures should be avoided, Galloway says that if it is above 90 degrees fahrenheit to try to find an air conditioned running option.
- Staying hydrated: I think that there is nothing worse than running when you haven’t drank enough fluids (especially in the summer). Galloway suggest 6 – 8 ounces every two hours or when thirsty in the summer.
- Run in installments or take “soak” breaks: Galloway also mentioned an option for running in installments. An example for a 30 minute run; running 10 minutes in the morning, 10 minutes at lunch and 10 minutes in the evening. Another option, if you are running around your neighbourhood, do a lap then take a soak break (either in the hose or pool) then do another lap and continue until you finish the run.
- Dress appropriately for the weather: Running sunglasses are a great option and they are designed to stay on even while you are sweating. Wear light and breathable clothes as it allow for sun protection and can provide a cooling effect. Additionally, some of these clothes are designed to keep you smelling fresh which is great when your sweating from that summer heat. Quality running socks will also provide blister protection for your feet. A water belt is also a great tool to allow you to drink water during your run. In addition, these belts provide space for your keys and your gels. Galloway also suggests not to wear a hat as most of your body heat you lose through your head.
I hope these tips help make your summer runs more enjoyable.
References:
Galloway, J. (2013). Summer running: Take precautions in the heat. Active.com, Retrieved from http://www.active.com/running/Articles/Summer_Running__Take_Precautions_in_the_Heat
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