Training in the summer months can be tricky. This is the time of year where racing events really start to gain momentum, and people up their training to participate in them. But when the temperature rises, it can make it difficult to train for your distance and remain safe and healthy. But that does not mean that one should stop running altogether, there are many ways runners can still train while beating the heat.
*Stay Hydrated
The easiest way to avoid heat disorders is to keep your body hydrated, this be done by simply carrying water with you. This can be from a standard water bottle, hydration belt or vest, or camel bak. It is recommended that runners pay close attention when their bodies are wanting water. Especially when a run last longer than 30 minutes. Be sure to drink water before running, during, and after. Its also works for runner that do not like carrying water, to run a course that has places to get water along the way. Public places that has water fountains work great, or restaurants that offer free water.
*Run during the coolest part of the day
People usually find it the best time to run after work, which is around 3-5pm. This time in a lot of places is the hottest time of day. If you can work it in your schedule to either run early in the morning before work, or later in the evening when the sun is close to going down. Temperatures are much cooler making your run more comfortable.
*Wear sunscreen
This may sound obvious, but its something that runners often overlook. Protect your skin with a waterproof sunscreen that has an SPF of at least 15 and offers broad spectrum protection, which means it protects against both UVA and UVB rays. Stick formulations are good for runners' faces because the sunscreen won't run into your eyes.
*Run near water
This option will not be avail for everybody, but if you live near a lake or ocean, running near here, you'll feel the cool breeze coming off the water. And then there is always the option of taking a dip after running!
*Run where there is shade
Again, an option that is not avail for everyone, but running trails in the forest or parks that has many mature trees is incredible. Not just for the benefits for shade, but the scenery is amazing. This also includes running on trails along foothill in the mountains.
*Dress lightly
Again, seems obvious, but another thing that runners may overlook. Choose clothing that is light colors, this helps reflect the sun from your skin. And choose clothing that is light weight and breathable, such as dri-fit material. This helps the body cool itself naturally. This is much better than running in a cotton t-shirt. Tight clothing usually restricts this process, and may cause the body to overheat.
*Don't push it
Brutal heat and humidity mean you should scale back your training. Don't try to beat the heat. Hot and humid conditions are not the time to try to push your pace. Slow down, take walking breaks, and even cut you training workout in half if needed.
Run on an inside track
*At some local gyms and recreational complexes, they may offer an inside track to run on. These tracks are usually small and may require many laps to complete your workout. Nonetheless, a great way to track at your goal pace, without have to worry about the heat getting to you(and you'll always a drinking fountain near by)!
So there you have some tips on how to stay cool during your training. There may be more tips out there, and if you have found some that works for you, share it in the comments below!
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