Summer is officially in full swing, and the heat is most definitely on! As a result, summer heat safety is of extreme importance, especially for runners. Anyone who decides to go outside and do a moderate/high level of physical activity needs to be sure that they are following the safety rules! This will keep you as cool, comfortable, and healthy as possible while on your run. Check out these ten summer running tips to save you some trouble this summer!
1. Stay Hydrated
The most important thing you can do before going on a run or going outside in the summer heat in general is to hydrate your body. If you’re running out in the sun, you’re burning lots of energy and you’re losing a lot of water. If you do not consume enough fluids before, during, and after your run, you can easily become dehydrated and your body won’t be able to adapt to the heat as well as it would.
2. Run Early
Another great way to stay safe during the summer is to go for your run earlier in the day. There are peak times in the day for when the heat is the worst, and if I were you, I would try to avoid that time as best as I can! So if you know that you’re area’s peak heat time is at 3 o’clock, why not get up early and go for your run at 9 o’clock? The sun won’t be out as much and it won’t be as hot!
3. Light Colors
Your wardrobe when you run is also very important. Lighter colors are better at reflecting heat than darker colors, which just draw the heat in. So please – don’t go out running with a black t-shirt on! White will be much better!
4. Check The Weather
It’s summer, so of course we all know that it’s going to be hot. However, it is still paramount that you check the forecast before your run. That way you will know if a heat advisory, which is not safe to run in, has been issued. If a heat advisory is issued, stay indoors and run on your treadmill or make use of an exercise video.
5. Use Sunscreen
It’s normal to come from a nice run covered in sweat and breathing a bit harder, but it’s never fun to return home with peeling skin. If you want to avoid the risk of getting sunburned while on your run, make sure to purchase and apply some sunscreen before you leave the house! Sunscreen can also help you stay cooler while you’re out on your run!
6. Pace Yourself
Don’t just go into a run full force on those hot summer days – that’s a recipe for disaster! Make sure to start off slow, rather than going in full force in the beginning. This will help your body get acclimated to the heat and your body temperature won’t rise so quickly. Still make sure not to be out on your run for too long though!
7. Consider The Environment
Choosing where you will run is also important for summer running safety. Try to run in places with plenty of trees; that way the shade will help keep you cool and from getting overwhelmed by all the heat. Or you can also opt to run in an indoor gym, equipped with air conditioning.
8. Take A Friend
Having a running companion can be great for summer running in case an emergency may arise. If you begin to feel overwhelmed by the heat or realize you have run out of water, your companion will be able to assist you right on the spot. They should also be aware of any illnesses or allergies you have so that they will know how to help you.
9. Confirm Readiness
If this is your first time running in extreme summer heat or you’re still new to running as exercise, make sure that you are really ready for this first. Running during the spring is much different from running in the summer! There are people who have been running for years who still can’t handle running in the summer, so don’t be embarrassed if you don’t feel ready or if you can’t handle it. Don’t be afraid to change up your workout routine and switch back to running in the fall.
10. Let Your Body Talk
This last time is oh so important – listen to your body! If you begin to feel nauseous or dizzy, stop right there! If you have a friend running with you let them know or try to call someone for help. Don’t push your body to its limits; it will only hurt more than help.