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Running in summer is very, very different from running the rest of the year. In most of Spain the heat is so great throughout the day that you must take some unique measures to do so with caution and safety. But it is also a time of the year when, thanks to the holidays, many people are encouraged to practice a sport with which they have only had a certain relationship. Whether you're a frequent runner or just starting out on the running planet, these summer running tips will help you do it without putting your health at risk.

1. Time and schedule are critical

We are not talking about chronological time, but rather about weather. It is essential to be aware of the weather forecasts and to schedule the race schedule according to what is announced. In general, in summer, and in especially hot areas, it is best to run early or early in the morning or after dawn, as these are the times when the temperature is lower.

It is also essential to take into account the relative humidity of the air. With heat, the higher the relative humidity, the greater the complexity of perspiration for the body.

2. Runs in shaded areas or indoors

Some runners choose to run on treadmills on the hottest days of the summer rather than outside because they can't do it at the best times or because they have to train in cities under heat waves. Each person has a tolerance to heat and humidity, and if yours is not very high, it is an alternative to value. If you choose to do it this way, curved treadmills are the most similar option to outdoor running.

But most of the time it is enough to select a course to run in the summer in which you can enjoy shade. A wooded area, to give an example, is always and in all circumstances a good choice.

3. Keeping up with the heat will help you run in the summer.

Moving from a cool temperature to a long, high temperature race is not good. The best thing to do is to adjust to the heat. You can take a warm shower before you go for a run or sleep without air conditioning. Adaptation is essential so that your body reacts well in specific circumstances. It is not exactly the same to run at thirty-eight degrees for those who have never done so before, as for those who live in an area where that temperature is frequent in summer and are used to training with it.

4. Convenient hydration is more essential than ever

It is essential that you start running with the body properly hydrated and not just by drinking two glasses of water already before you start. Worry about getting properly hydrated for at least twenty-four hours before you start exercising. Remember that generally, for every hour of exercise, your body needs to ingest about 1 and 1/2 liters of fluid. In addition to this, it is convenient that it contains electrolytes, since through sweating you will lose a lot of mineral salts. Try to have a convenient drink every ten minutes of running and also hydrate yourself properly after finishing the exercise.

5. Limits the warm-up time

The warm-up continues to be accurate for running in summer, but it doesn't have to be as long as it is in winter. Less time will be enough, while the ambient heat helps the muscles achieve the right temperature to start running safely.

6. Photoprotection is not an alternative, it is an obligation.

Using a suitable photoprotective cream and sports sunglasses is accurate. This will prevent you from avoiding skin burns, headaches and eye damage.

7. Wear light, breathable clothing.

It is very important to wear clothes that help your body to keep at a perfect temperature. Choose breathable, lightweight fabrics in light-coloured garments that do not absorb the sun's rays. Loose clothing is a great idea for running in the summer, but it's also essential that you feel comfortable here. Shorts and tank tops are a huge option. You need to wear a visor to protect your head from the heat.

8. Plan your training well in advance

In this way, you will be able to take into consideration certain issues that we have mentioned, such as how to do it in the best temperatures or how to walk in shaded areas. But it is also interesting to take into consideration other issues such as going through a fountain to get your face wet or to drink water, going through the place where you have parked the car to collect new bottles of liquid from the refrigerator in the trunk or so that your training coincides with the sprinkler irrigation schedule in a public park or a specific urbanization with gardens.

9. Having a support person is ideal for running safely in summer

You can take your bike with you or wait at a specific point along the way to give yourself a clean visor and spare bottles of isotonic drink to refresh yourself, and even attend a T-shirt change. Or you can be careful not to overdo it and strain your body more than you should.

10. If you notice that your body suffers, for the training

Knowing when it is enough is essential when running in high heat and partially high humidity. In case of symptoms of dehydration or heat stroke, stop. Intense headache, a desire to return or intense fatigue are signs to stop the race.

11. Lower your anatomical temperature progressively

After the race, soak in water and drink carbonated drinks. Do not immerse yourself in cold water or drink popsicles right after you stop running to avoid going into shock.

Don't worry, autumn is nearer.

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