Summer Running Tips – Do’s and Don’t’s

Running in the summer may be more stressful to the runner due to the hot weather. This means that the body has to work harder to keep cool, and because of the sweat, the runner has less blood available to pump oxygen to the muscles. Skin chafing is also common in runners during hot or humid weather, as well as a higher breath and heart rate.

Running in fewer clothes is a good way to prevent chafing of the skin. It is also advisable to wear loose-fitting running gear to allow as much air as possible on the body while running. Light-colored running clothes are better for running in hot conditions, unlike dark-colored clothes, as light colors are poor absorbers of heat.

Before hitting the trail, runners should endeavor to use sunscreen containing SPF (sun protection factor) to protect the skin from sun damage. The sunscreen should also be sweat resistant to prevent the product from dripping down the skin as a result of the heat and entering the runner’s eyes which may cause pain.

To avoid the brunt of the heat, runners should endeavor to run early in the morning or late in the evening as temperatures around those periods will be lower than midday and early evening temperatures and the humidity would be lower.

A warm-up is essential to a run in any weather, but more so during the summer. A good warm-up before the run helps the runner slowly increase their breathing rate, heart rate, and blood flow, which helps pump oxygen more efficiently throughout the body and enables the runner to complete more strenuous workouts. Warming up after the run also helps reduce the build-up of stress on the runner’s heart and lungs, and dilates the blood vessels.

Trail running is a good idea during the summer, because of the number of trees that can provide shade from the sun. Asphalt and concrete roads absorb more heat during the summer and can transfer that heat to the runner. Nature trails may also have water bodies that the runner can cool off if the weather becomes too hot.

Hydration is a must for every runner and it is even more necessary during the summer. Runners should carry water bottles or hydration vests during the run to ensure that they stay properly hydrated, regulate body temperature, cushion the joints and provide more energy. They may also stash water bottles along their route if they prefer to run without hindrances. Running with friends is also a good idea in case one forgets to bring water, as the presence of more people on the trail heightens the probability of getting fluids to refresh the body.

Because the body exerts more energy running in the heat, runners may find that completing their run at their usual pace becomes more strenuous. Running slowly in hot weather is a good way to conserve energy and reduce the chances of getting heatstroke. Runners should either reduce the length of their run during the summer or the intensity.

Runners should also listen to their bodies and watch out for heatstroke symptoms such as headaches, dizziness, muscle cramps, and clammy or hot skin. When the heat proves too much in the summer, it is okay for a runner to take breaks and reschedule their run.

from WordPress https://ift.tt/jPTk3U9
via IFTTT