5 Tips to Keep You Running in Summer
With summer well underway, this is the perfect time to run. Longer days mean the possibility of trail runs, running by the beaches and beach runs and much, much more. Despite all this, the hot summer temperatures can be an added challenge to your existing running goals.
The heat, humidity and discomfort that the heat can bring can bring you to a halter, so here are some suggestions to keep you cool and ensure you’re still running through the summer.
Run when it’s coolest.
With summer bringing longing days, use the extra hours to your advantage and run when the temperature is at its lowest. Ideally, this means running in the early morning or after sunset when the sun isn’t as harsh as it is throughout the day. However, if this isn’t possible to your schedule, you could always try running indoors on treadmills.
Hydrate, hydrate, hydrate!
The warmer weather means you’ll be sweating a lot more, so make it’s important to manage and increase your fluid intake. This means making sure you hydrate before, during and after all your runs. Make sure if your run is longer, you bring a water bottle with you or know that there are drinking stations that you can stop at. You should also consider having an electrolyte-filled drink after your runs.
Slip, Slop, Slap!
It’s important to always protect your skin from the harsh Australian ultraviolet rays. Sunscreen protects you and your skin, but sunscreen can also keep you cool! Make sure to check the UV rays before you go on a run and apply sunscreen appropriately. A bad sunburn hurts and could prevent you from running due to the discomfort it causes. Don’t forget to also wear the right accessories like hats and sunglasses to protect your head, neck and eyes from harsher summer rays.
Run near water.
Running by the water, be it the ocean, rivers or lakes, often means for cooler, windier and breezier conditions. This is because it takes up a lot of energy to heat up a body of water and so the land around it is always cooler as a consequence. Running by the water also means you can reward yourself after a run with a quick dip.
Listen to your body.
Running in summer means you’ll have to be more vigilant, almost hyper-aware of what your body is trying to tell you. Watch out for heat-related illnesses. Your body cools itself down through sweating but as the temperature and humidity increases, your core body temperature rises and increases your risk of getting some of these illnesses.
Some to look out for are:
Heat cramps: muscle spasms and pain
Heat exhaustion: heavy sweating, rapid breathing, fast, weak pulse, headaches, fatigue and nausea
Heat stroke: rapid pulse, headaches, dizziness, disorientation, nausea and vomiting and a core body temperature over 40 degrees.
So when you’re running this summer, keep these few tricks in mind to keep yourself safe. Make sure you follow these tips, and any other tips you might have, to help you keep smashing your summer running goals. Remember to look after yourself, run smart and run well.
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