Running in Summer and How to Train in Hot Weather
Caution! Running gives us life, but avoid extreme situations
Running in summer is even more pleasant and satisfying than doing it at any other time of the year. Of course, we must be careful and take a series of measures to keep us from suffering and help us enjoy running without risks to our health.
– High summer temperatures are no reason not to run, but you must prepare –
Hydration in Summer
Our body usually responds better to training in moderate heat conditions, especially in the case of muscles. But for this, our body must be hydrated from within, since drinking a lot at once is of little use if you don't maintain a constant habit.
The routine of drinking regularly should be incorporated into your life, even if you don't exercise. Adapt it to your daily habits, and consistently. It's as easy as putting two bottles of water in a visible place every day and "forcing" yourself to drink them, spread throughout the day.
When you exercise, even if it's just walking, drink in small sips. And keep the water in your mouth for a while to hydrate your tongue and mucous membranes.
Water is usually more than enough for those who do not perform strenuous exercise.
But if you go for a run in summer, it's best to complement it with isotonic drinks, as many mineral salts are lost during exercise.
If you've been very thirsty, suffered from headaches, recovered poorly from workouts because your muscles are fatigued, you have the first symptoms of dehydration. You must foresee this and stop it. Perhaps exercising in high temperatures is not your strong suit.
How much water should you drink in summer?
It is recommended to drink two liters of water daily. However, a runner should increase this amount, depending on the time they spend on daily training.
An important fact: under no circumstances should you go for a run without anticipating this. In fact, in addition to the normal amount, you should drink at least half a liter of water for every hour you spend exercising.
running in summer and drinking water
What Time to Go Out?
It is advisable to run early in the morning (this will also provide many other benefits) or late in the afternoon. Also, choose where to go running during the summer season. If there's a good reason to vary your training, it's the heat.
Coordinate your training plan with your work and family schedule, and try to run at low paces.
– Don't do demanding intervals during peak heat hours –
Vary your training as much as possible to do it under the best conditions. The result is usually not affected if you change your intervals to another time to do the easier steady run during hotter hours.
Where to Go Out?
It is always advisable to opt for cool places, such as parks, riverbanks, shady areas, and terrains that do not "retain" heat as much, like grass or lawns...
Also, parks usually have fountains that cool the environment or even for drinking. For example, it is advisable to avoid running on asphalt in summer, as this surface emits a lot of accumulated heat.
Remember that we run to feel good about ourselves, not to suffer!!!
If there are a few days a year when weather conditions are extreme, such as a heatwave, the best advice we can give you is not to go running if you are not used to it. You could suffer heat stroke with serious consequences.
Running gives us life, but life shouldn't be lost in running. There are summer days when it's best to rest. Be extra cautious. Monitor yourself more than ever. If your sensations change and are very different from usual, you might be in trouble.
Dress in Appropriate Clothing for Running in the Heat
We change clothes every season and according to temperature, humidity, wind... for the same reason, it makes no sense to run in the same sports clothes all the time.
Wear technical, light, and light-colored sportswear. In extreme temperatures, it is more advisable to run covered with light clothing, especially on the torso, than to run shirtless.
Cover your head, as a lot of heat is lost through it. Therefore, use a cap, scarves...
We not only want to avoid the sun bothering us, but we also seek to cool our body by taking advantage of our own sweat, which, when perspiring, becomes the best coolant as it evaporates in the wind.
Don't forget the Weather Conditions when preparing for a run
Set your goals based on finding the best climatic conditions.
Don't obsess over running a race in extreme conditions. Weather conditions are one of those things we can't control, so don't face them unprepared.
Keep in mind that the best records are not set in extreme heat. For example, if you are a middle and/or long-distance runner, it is best to plan your goal for autumn or winter since the ideal temperature for running is around 15º.
Our results are significantly altered if we run much above or much below it.
VISIT OUR PAGE TO SEE MORE RUNNING T-SHIRTS FOR SUMMER
Essential accessories for summer running
Use high-factor sun protection creams and approved sunglasses.
A hydration belt for running.
Clothing should be light and loose-fitting so that the breeze can flow through it while running, and plan to finish where you can immediately bathe/shower with cool water.
If you also perform cold/hot water contrasts on your muscles, you will recover much better to be ready the next day.
· You might be interested in: Effective hydration guide during exercise – Be Urban Running Blog
· You might be interested in: The Vital Role of Stretching – Be Urban Running Blog
