Running in the Summer Heat!
For many athletes, summer isn’t the favorite season for outdoor sports. This is especially true for running and racing. Spring and autumn are usually preferred for physical activities. However, summer has its own advantages. With longer daylight hours, there are more opportunities to be active before or after work. In fact, staying active is easier in the summer, and your overall fitness level can be higher. In this article, you’ll find some tips on how to keep cool despite the heat!
How to stay cool when it’s hot outside
Run early in the morning or late in the evening
Even during the worst heatwave, temperatures drop noticeably at dawn and dusk. If you run early in the morning, you’ll feel good about it for the rest of the day. If that’s not possible for you, then wait until evening. The sun is less intense then. However, avoid running too late so it doesn’t interfere with your sleep—your run should end at least two hours before bedtime.
Adjust your training to the summer heat
Avoid long runs or high-intensity workouts during the hottest parts of the day. If you can only train around midday, choose shaded routes like those through the woods. In general, start your runs slower than usual. If you still feel strong halfway through, you can gradually increase the pace.
Wear as little clothing as possible
Light and bright clothing is ideal in the summer heat. Tops with large mesh panels offer great breathability and ventilation. Fabrics like microfiber polyester or cotton blends are good choices. It’s also important to wear a cap, sunglasses, and sunscreen with SPF 30 or higher.
Be patient
Your body needs about 8 to 14 days to acclimate to the hot weather. After this adjustment period, you can gradually increase the length and intensity of your workouts. During this time, your body will lower your heart rate and core temperature, and increase sweat production.
Run in green, shady areas
The countryside is always cooler than urban areas, as asphalt and concrete retain heat. If you have no choice but to run in the city, stick to shaded routes. Parks are ideal—and again, early morning or late evening runs are the best option.
Author: Michael
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