Safe Summer RunningJuly 18, 2014
Hot and humid weather may be ideal for a BBQ or pool party but it’s quite the opposite for an enjoyable run! Here are a few tips to keep you safe while you run this summer.
1. Dress the part – Wear lighter colors and wicking fabric. This makes it easier for your body to breathe and will help prevent chaffing.
2. HYDRATE! – It seems obvious but many runners head out the door without a water bottle or drink far too little for the amount they sweat in the summer months. Water is great for runs shorter than 45 minutes, but consider trying a drink with electrolytes to replenish all you are losing as you sweat on longer runs. If you cannot find something that agrees with your stomach on the run, be sure to drink something with electrolytes afterwards and aim for 6oz every 15 minutes while running. I recommend Nuun tablets that dissolve in water and are very light in flavor.
3. Adjust your pace – Accept that you will run at a slower pace, especially on the first few really hot days. Your body will become somewhat more acclimated as summer wears on but keep your pace in check. 90 degrees is not a time to do speed-work.
4. Change your routine – It’s much easier to get up at 5am when it’s not 10 degrees outside. Take advantage of the extra daylight and run early in the morning or in the early evening once the sun is beginning to set.
5. Rethink your route – Chose routes that have plenty of shade and run on whichever side of the street is more covered.
Summer gives you ample time to be outside but be in tune with your body. If you feel dizzy or off in any way on a run, slow down to a walk and get water. Stay safe and enjoy this weather while it’s here!