Running In Summer: Running is a great sport that you can do outdoors and enjoy nature. However, there are a few things to keep in mind in summer.
When the sun is shining and the temperatures are wonderfully warm, we naturally feel like doing sports outdoors. That is undoubtedly very good. However, there are a few things you should keep in mind when running in summer so that you don’t get health problems or cannot achieve your goals.
We have 8 Important Tips for You:
If you enjoy running, or if you have only recently started this fascinating sport, it is very important that you keep certain things in mind. The precautions you take can mean the difference between performing well and a day of training that you would rather forget.
If you run at the right time and in the right clothes, you are also less likely to give up in the first week. Keep the following tips in mind for running in summer:
1. Don’t Run at Noon:
The lunchtime hours are least suitable for physical activity , especially not outdoors. If you want to run, it’s best to do it early in the morning or after 6 p.m. Avoid midday and afternoon and find a running track that provides plenty of shade.
2. Protect Yourself from the Sun:
Even if you see clouds in the sky, you should protect yourself from the sun. Because their radiation is very intense, especially in summer. Even if you follow the first of our tips for running in the summer , you should still use sunscreen (unless you plan to run at 10 p.m.).
Before you go out, you should apply a good protective factor to your face and neck. Don’t forget to wear sunglasses and appropriate hat. This is how you protect yourself from the harmful effects of UV rays.
3. Drink lots of Water:
You’ve probably heard or read this advice a thousand times, but there’s no harm in remembering it. In addition to the famous “two liters of water a day”, add another one for the time of year and the activity you are doing.
Don’t forget to bring a bottle of water with you when you go for a run. Even if it is a hassle to carry with you, at some point you will need it. Drink water at least once an hour to keep yourself hydrated.
4. Choose Natural Places:
When it is very hot, the asphalt emits more heat than other surfaces. Therefore, you should choose a natural place with trees and plants to run . This is not only good for enjoying the surroundings, but also puts a lot less strain on your joints due to the grass or stone paths .
If you live near a river, the sea or a lagoon (even if it is man-made), we advise you to walk there. This will give you an extra breath of fresh air. Just what you need when you work out!
5. Choosing the Right Clothes:
Nowadays there are tons of special sportswear. One of the tips for running in summer is to wear clothes that are appropriate not only for the sport itself, but also for the time of year.
Avoid dark colors as they add to the heat by blocking the sun’s rays. Also, don’t use lycra or straps. It is better to opt for cooler fabrics that soak up sweat quickly.
6. Note the Climate and the Thermal Index:
The thermal index is the combination of humidity and temperature. This is very important information if you want to do sports outdoors . When the air is very “heavy” or humid, it is more difficult for the body to cool down by sweating.
In addition, you may not get as much oxygen into your lungs even if you breathe in as you normally would.
7. Running in Summer: Decrease the intensity
In summer, you can’t expect to break records or beat your bests from other times of the year when it’s not so hot. Even if you like to exercise during these months, you should keep in mind that your body has to exert itself more due to the high temperatures.
It is therefore important that you reduce the intensity and pace while running. That means you can’t ask so much of yourself. And also avoid exercising until your body is completely exhausted.
Because then the recovery phase will take much longer. Instead of doing nothing, it’s always better to do a little less.
8. Enjoy Running in Summer:
Finally, we advise you to have a lot of fun when you go running this summer. Take advantage of the pleasant season to exercise outdoors, enjoy the scenery and even your vacation to keep exercising.
With these tips for running in the summer, your workout is sure to be successful. Both physically and emotionally.