Running in the summer can be one of the most rewarding activities you can do. Not only does it offer a great workout, but it can be a way to explore different land-scapes and enjoy the warm weather. However, when running during the summer months, athletes must be extra careful in order to stay safe and cool. Here’s our guide to getting started with summer runs, so that you can experience all the benefits of running outdoors without risking your health.
Staying hydrated is essential for any form of physical activity, but it’s especially important during the summer months when temperatures are high. The first step to staying hydrated is to drink fluids before and during your run. You want to start your run fully hydrated in order to avoid dehydration throughout your workout. During your run, you should plan on taking some water breaks along the way. As well as drinking small amounts of water regularly throughout your run. Make sure that you bring a water bottle with you whenever you go out for a run. In order to stay safe and hydrated on hot days.
Choose the right route
If you’re running on hot days, it’s best to stick to routes that are shaded and cooler. Try running in parks or along trails where there is plenty of shade from trees or other barriers such as buildings or hillsides that can provide relief from the sun. Sticking to these types of routes will help keep you cool during your run. It will make your workout more enjoyable overall.
In addition to finding shaded routes, there are other cooling strategies that you can use which will help keep your body temperature regulated.
- Wearing light coloured clothing can help reflect light and keep your body cool by letting heat out.
- Using a cooling wrap around your neck will also help keep your core body temperature down.
- Other simple cooling strategies include taking breaks in air-conditioned spaces whenever possible.
- Splashing cold water on your face or body mid-run.
- Drinking icy drinks when possible.
These simple strategies will help keep you cool throughout your run so that you can stay safe during those hot summer days.
In addition to staying hydrated and finding cooler routes, there are some other essential items that you should bring on all of your runs during the summer months: sunscreen, sunglasses, a hat or visor, and a bandana or headband (to wick away sweat). With these items in tow, you’ll be prepared for anything that comes up on your run so that you can stay focused on getting your miles in without worrying about staying safe or comfortable in the hot weather.
After finishing any run, it’s important to take time for reflection and recovery. As soon as you finish a hot day run, it’s important to reward yourself with plenty of fluids, while also monitoring how much liquid is going into and out of your body at this time. It’s also important to take some time to stretch out after each run so that lactic acid isn’t stored up in your muscles, causing tightness and soreness later on. This is also a great time for self-reflection; think about what went well on your run as well as what could have been improved upon for next time is an excellent way to stay motivated towards achieving long-term goals related to fitness or athletics.
If this is all sounding like a lot, then don’t worry! Starting small and building up gradually over time is always safest when it comes to any form of physical activity – especially when it comes to running in the heat of summer! Start with shorter routes with plenty of shade and breaks for hydrating or cooling down; take walk breaks if needed; talk to somebody else who has more experience running in hot weather; slowly increase distances over time; and above all remember, enjoy yourself! After all, isn’t being fit and healthy something worth celebrating?
With these tips, we hope that any beginner runners out there will have an easier time getting started with their summer runs safely & comfortably! Remember:
- Drink fluids before & during runs;
- Choose cooler routes;
- Use cooling strategies;
- Bring essential items;
- Reflect after each run;
- Start small & build up gradually;
- Above all, have fun! Good luck out there!