As summer temperatures soar, running can become increasingly challenging. Yet with the correct approach and precautions, it’s possible to prevent overheating and continue to enjoy your outdoor workouts. In this blog, we will discuss five practical strategies to ensure you stay cool, even while running in the heat.
Hydration Is Key
Staying adequately hydrated is paramount, especially when running in warm conditions. Not only will it make your run more comfortable, but effective hydration can also prevent heat-related illness Dr Mark Austin.
Start hydrating before your run.
If your run will last longer than one hour, consider bringing a water bottle or plan a route around water stops.Also, consider adding electrolytes to your drinks to replace salts lost through perspiration.
Dress For The Climate
Dress in layers. If you’re going to be running outside, make sure you have a layer or two of clothing on top, and then another layer under your clothes. This will help keep you cool and ensure that your body temperature doesn’t spike too high.
Invest in a good pair of running shoes. You want a shoe that allows your feet to breathe but is not so lightweight that it causes problems with overheating.
Adjust Your Running Schedule
Avoid the hottest part of the day, typically between 10 am and 4 pm, says Dr Mark Austin. Opt for the cooler hours of the early morning or late evening. Understanding and adjusting to your local climate will significantly improve your running experience in the heat.
Embrace A Slower Pace
Overexerting yourself in hot conditions can lead to heatstroke or other heat-related conditions. So, recognition of the need to slow down during hot weather is crucial. Avoid pushing for personal bests and instead focus on maintaining a steady, comfortable pace.
Listen To Your Body
Always tune in to how you’re feeling. If you notice signs of dizziness, a rapid heartbeat, or disorientation, stop running, find shade, hydrate, and cool down. It’s not about pushing your limits; it’s about enjoying your run and looking after your health !