If you liek to exercise outdoors, Here are some these tips during the summer to help keep good running form as well as keeping yourself healthy and safe on the summer runs.
Summer invokes thoughts of long hot days and humid nights. While many people spend their summers on the beach or poolside to beat the heat, dedicated runners still attempt to get in their training runs and log their mileage. With the increase in heat and humidity.
Practicing some effective tips for running in extreme heat can help keep you healthy while allowing you to continue your regular running routine. Once you’ve consulted with a medical professional to determine if running in extreme heat is safe for your individual health, be sure to practice the following:
Tips for Running in the Heat:
Take It Easy
As the temperature rises it requires more effort to run the same pace that you easily have been running all winter. You are not imagining it, and you are not losing fitness. In the summer, when the difference between you (98.6 degrees Fahrenheit) and the outside temperature is small, your heart is already working hard to drive evaporative cooling mechanisms. So when you start running, you’ll hit your aerobic heart rate zone at a pace that may be slower than what you would normally experience. Listen to your body, and slow down! As a benefit, you might notice some trail critters or other details that you regularly overlook at your normal trail blazing speed.
It takes time for your body to become acclimated to the warmer, more humid weather. Start off by Running in humid weather slowly; then build your way up to a pace that is comfortable for you.
Staying hydrated is especially important when running in extreme heat because you’ll perspire more and lose more water. You should jog with water or a sports drink in hand and take sips frequently. It’s healthier to drink sips before you even begin to feel thirsty rather than drinking large amounts of water at once. You should even begin drinking about thirty minutes before you start running.
Hit The Trails
When the temperatures rise, asphalt and concrete absorb heat and radiate it back into your face. Trail running usually offers shade from trees. It also forces you to slow down. Bonus if the trail has the perfect place to jump in a lake or river along the way.
Dress For Success
Choose lightweight, light colored, and loose fitting fabrics that will not trap the heat your body is trying to expel. Many Top running apparel brands sell fabrics that are actually engineered to keep you slightly cooler in the summer sun. Don’t forget to wear a hat, sunscreen, and body lubricant to prevent chafing once the sweating starts.
If you are running more than 75-90 minutes, carry a hand held water bottle or a hydration pack with you. Or stash water bottles along your intended route ahead of time if you don’t like carrying anything in your hands. Or plan your route along accessible drinking fountains.
Even on days it is cloudy you can still burn so be sure to cover yourself in sunscreen every day before your run. With the fabulous invention of spray sunscreen this doesn’t have to take more than a few seconds before you head out the door and it is an amazing way to take care of your body.