Today I’m sharing 8 Summer Running Tips I have found very helpful over the years, while running in blazing hot and humid conditions in South Florida during the Summer.
Summer running can be a total treat, but when the temperatures are rising above 80 degrees, outdoor running can become quite challenging. I live in South Florida. Any temps up to 85 degrees I consider pleasant running weather, but for runners who are not used to such hot temperatures all year around, the heat can put quite a damper on their running.
Plan your run!
If your schedule allows, plan your weekly runs ahead and try to schedule runs for the early morning or evening hours. Early morning runs before 7:30 am energize you for the day and the temps are usually much more bearable before sunrise. During the Summer early evening hours, runs can be very enjoyable and relaxing. Running during sunset is a mesmerizing experience.
I have paid the price of dehydration way too many times, and it’s not pleasant. It’s frustrating when your run comes to a complete standstill just because your system is lacking enough fluids. I believe dehydration is also the main culprit when it comes to hitting the famous “wall”.
As a runner you are in constant need for hydration as it is and during the hot Summer months that means you need to double up that intake. A good tip is to weigh yourself before and after your run, so you know how much fluid you lost during your run, so you can properly re-hydrate. Make sure you hydrate in the evening before your early morning run. You’re losing fluids while you’re sleeping and when you hit the road early in the morning you might not have time to hydrate right before you’re heading outside. When you run at night, you have all day to make sure your are properly hydrated throughout the day. Make sure you’re also staying hydrated while running in heat. Bring along a running bottle, fluid belt or Camelback, a water backpack. Also don’t forget to bring a few dollars along in case you’re running out of fluids and you need to buy an extra drink.
Not only is it important to drink 2 1/2 liters of water every day, but during the hot Summer months you are losing electrolytes while being active outside and sweating more than usual. Make sure you are replenishing lost electrolytes with a quality sports drink. I personally love Nuun. There are many different sports drinks available on the market.Usually you do not need to replenish electrolytes with a sports drink when you train under 60 minutes but, I personally believe you should replenish your system with electrolytes even after a short Summer intense outdoor workout. It will leave you energized for your next run and you will be less prone to muscle cramps as well.
These special fabrics will help keep sweat off your skin and will help you stay cooler. Some brands offer spf protection in their clothing, which is great to protect your skin from the harmful effects of the sun.
Lose the layers!
Make sure you are not overdressed while running in the heat. Personally I have learned to run in a sports bra when it’s 85 degrees and hotter. When your midriff is uncovered your body will stay much cooler during runs in the hot sun. In addition, men run without a shirt, so women should feel confident enough to run in their sports bras as well. Do you agree?
Wear a visor!
I have never liked visors until I actually started wearing one…
A visor offers great protection for your face while running. Visors work much better than regular running hats when it’s hot. Running hats do not allow to ventilate air properly, so you’re running the risk of overheating. Visors allow the top of your head to circulate air.
I honestly have underestimated the importance of polarized sunglasses for way too long. It’s important to protect your eyes from the harmful UV rays of the sun while you’re running outside in bright light. Lenses with poor UV protection may not protect your eyes from damage, including macular degeneration and vision loss.Polarized sunglasses might cost a bit more, but protect your eyes so much better in the long run from harmful UVA and UVB rays.
Running is so good for your overall health, but the one every runner needs to look out for is skin damage from the sun. As runners we are spending a lot of time outside in the sun. Always make sure you are wearing a non-toxic sunscreen. Apply it 20 minutes before you go for your run. It’s important to apply the sunscreen to your face and ears, and very importantly, the front of your thighs. During running, the front of our thighs is constantly exposed, more than any other part of our lower body, so always apply sunscreen on your thighs as well. Another great advice I have received from my dermatologist is, when using sunscreen sprays, spray the top of your head as well, to protect your scalp as well.
I have personally found that some of the non-toxic, non-nano sunscreen sprays offer great coverage.
….and don’t forget to opt for the treadmill if the conditions outside are not safe.
Happy Summer Running!
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