Summer running can be a pain in the backside. When you truly love the sport, the last thing you want to do is stop for hot weather. However, if you don’t know what you’re doing, you could easily put your health in danger.
It’s very important to recognize that summer running simply is not the same as heading out in cooler weather. Both heat and humidity can change the entire environment. They can impact your comfort level, your endurance and even your pace. The hotter the weather, the more difficult it becomes to breathe as you speed up. Your body simply has to work a lot harder.
Fortunately, there are some great ways to protect yourself and continue enjoying summer running.
Let your body adapt slowly – It takes the body approximately two weeks to adapt to new temperatures including both cold and hot weather. The adaptations make your body function much more efficiently within those temperatures. Therefore, you need to give your body time to get used to its new running conditions. Slow down your pace and, if necessary, shorten the length of time you run. That way, you’ll still be out in the weather, but you won’t be pushing yourself beyond a dangerous point. Over time, your body will cool itself more efficiently and will let you return to your normal pace.
Pay attention to your body – Listen to the signals your body sends you. This will help you to know how fast and how long you should be running every time you head out. If you are a new runner or if you’re still acclimatizing to the weather, take breaks every 4 to 8 minutes. Power walk through those breaks to let your body cool off a bit. Focus on managing your core temperature. If your body is telling you to stop, don’t ignore it.
Dress appropriately – Wear loose fitting, light colored, moisture wicking clothing. Your clothing and sunglasses should be UVA and UVB filtering. Wear waterproof sunscreen to protect your skin. A hat with a brim or visor can go a long way to keeping your head cooler.
Hydrate properly – If you’re running for 45 minutes or less, water will be just what you need. Drink a cup of it every 15 minutes throughout your workout and have some afterward as well. However, longer runs will require a sports drink. Consume the same amount with the same timing to keep up both hydration and electrolytes in your muscles.
A high quality diet pill such as TrimThin X700 can also help you to boost your energy levels so fatigue won’t get you down.