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Summer is a great time to ramp up your running routine. The sunny weather and longer daylight hours make morning or evening jogs easier, and there are plenty of races to aim for in your training. However, the summer’s warmer temperatures do present some unique challenges. Your body must work harder to cool itself, which can lead to dehydration, discomfort, and reduced performance. Thankfully, with a little foresight and planning, you can successfully adapt your running routine to the warmer weather.
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Stay Cool with Appropriate Clothing
Possibly the most obvious way to adapt your running routine is to switch up your running gear. When temperatures rise, switch to clothes made of breathable, moisture-wicking materials to keep yourself cool and stop yourself from getting too sticky. Something a bit looser, like a running vest for men, can also help to circulate air and control your temperature as you run.
It’s not just the fit and materials that make a difference to your summer running gear. The colours can also have an impact. Light colours will reflect rather than absorb the sun’s rays, which can have more of an effect on your overall temperature than you might expect. Similarly, visors and sunglasses with UV protection will also protect your eyes and face from UV rays.
Stay hydrated
Your body loses fluid very quickly when you’re running in hot weather. This puts you at risk of dehydration – and dehydration often hits before you even feel thirsty.
To battle dehydration, drink plenty of water before, during, and after your run. Carry a water bottle with you, and consider taking electrolytes after your run, as you can lose a lot of electrolytes through sweat. For longer runs, carry an isotonic drink with you to top up electrolytes as you run.
Adapt Your Running Schedule
If you can, rethink your running schedule to beat the heat. Summer days are usually at their hottest between 10am and 4pm, so run outside of these times if you can. Mornings are usually cooler than evenings, as the air cools overnight, whereas evenings still retain much of the day’s heat. However, even an evening run in midsummer is better than running at midday.
If you plan to beat the heat by running in the dark, invest in plenty of hi-viz and a headlamp to stay safe and visible.
Modify Pace and Distance
In warmer weather, don’t push yourself too hard. Listen to your body and adjust your running goals based on the weather. If you have to, save the run for another day and opt for an indoor workout by the fan or air conditioning instead.
Remember, missing or modifying a single run due to excessive heat will not derail your entire running routine. Don’t stress out about a missed run or two – it’s better to listen to your body and take a break or do some other form of exercise than it is to give yourself heat exhaustion.
Use sun protection
Sunscreen is a must whenever you’re exposed to direct sunlight. A sun protection factor (SPF) of 30 or higher, which can block nearly 97% of UVB rays, is recommended, but if you’re especially fair-skinned or prone to burns, you should consider a higher SPF.
Don’t neglect your lips, ears, and the back of your neck — these can be particularly vulnerable areas to sunburn, and a lot of people forget about them.
Conclusion
Running in the summer can be pleasant and productive, but if things get too hot, it can also be challenging. However, by adjusting your clothing, staying hydrated, listening to your body, adapting your running routines, and knowing when not to go on a run, you can get through the hot months with your fitness schedule intact and experience a rewarding running regimen throughout the summer.