Summer, sun & sunnies! With the first sun rays, the mood improves immediately. Walking or running through the summer doesn’t have to leave one feeling wilted.
Here below are few tips to keep in mind when running in the summer:-
1. START SUMMER WORKOUTS SLOWLY
Give your body time to adjust to the higher temperatures in summer. Increase your workout intensity step by step and allow your body to acclimate to the surrounding.
2. HEAT AFFECTS YOUR HEART
In summer, your heart rate is elevated. Therefore, it is always a good idea to take it a bit slower.
3. AVOID MIDDAY HEAT
Choosing the right time of day for your training runs or races is essential during the summer months. Always avoid running in the midday heat and head out in the morning or evening instead.
4. SELECT THE RIGHT ROUTES
If you must run in an urban or even a suburban area, always look for shade — any park will also do.
5. CHOOSE THE IDEAL OUTFIT
It is always wise to wear apparels that are light in color, lightweight, and has vents or mesh. Also, be sure to wear a hat & sunglasses with UV filter.
6. PROTECT YOUR SKIN
Cover all the skin parts exposed to the sun with waterproof a sunscreen (due to the sweat). Always use a sunscreen with a SPF higher than 30.
7. STAY HYDRATED
When running in the heat, the body tries to lower the core body temperature by sweating more. This causes one to lose fluids and minerals like magnesium or iron. Even a small change in the fluid balance can lead to major performance losses. The most important thing is to start off well hydrated always.
8. WATCH The ALCOHOL AND MEDS
Alcohol, antihistamines, and antidepressants can have a dehydrating effect. Using them just before a run can make you feel like peeing, compounding your risk of dehydration.
9. DON’T BE TOO AMBITIOUS
If one experiences headaches, intense thirst, muscle cramps or dizziness, one should stop the run immediately, look for shade and drink some water. When you don’t feel well, the heat is bearing down and it is really humid, then it is probably a good idea to take a rest day or opt for a more refreshing training alternative.
10. FIND GREAT TRAINING ALTERNATIVES
When the pavement is scorching, trade the running shoes for a pair of wheels. Biking is a good way to supplement your running training and also enjoy the cool breeze.
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Original source — https://bit.ly/2WbROOm
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