Summer is here, and with it comes the challenge of running in hot and humid conditions. While running in the summer heat can be tough, it doesn’t have to derail your training. Here at Elevate Physiotherapy, we want to help you stay safe and make the most of your summer running. Follow these tips to beat the heat and keep your runs enjoyable and productive.
1. Hydrate, Hydrate, Hydrate
Staying hydrated is crucial when running in the summer. Dehydration can lead to decreased performance, cramps, and heat-related illnesses.
Tips for Staying Hydrated:
- Pre-Hydrate: Drink plenty of water before your run. Aim for at least 500 ml of water 2 hours before you hit the pavement.
- During Your Run: Carry a water bottle or use hydration packs to drink water at regular intervals. For runs longer than 45 minutes, consider sports drinks to replenish electrolytes.
- Post-Run Hydration: Rehydrate with water and electrolytes immediately after your run to replace lost fluids.
2. Choose the Right Time to Run
Timing your runs to avoid the peak heat of the day can make a significant difference.
Best Times to Run:
- Early Morning: The coolest part of the day, making it the best time for a run.
- Late Evening: Temperatures drop as the sun sets, offering a cooler environment for your workout.
3. Dress Appropriately
Wearing the right gear can help you stay cool and comfortable during your run.
What to Wear:
- Lightweight, Moisture-Wicking Clothing: Opt for fabrics that draw sweat away from your skin and dry quickly.
- Light-Coloured Clothes: Reflect the sun’s rays and keep you cooler.
- Hat and Sunglasses: Protect your face and eyes from the sun.
- Sunscreen: Apply a broad-spectrum sunscreen with an SPF of 30 or higher to all exposed skin.
4. Adjust Your Pace
Running in the heat can be more taxing on your body. It’s important to adjust your expectations and pace.
Pacing Tips:
- Slow Down: Accept that your pace may be slower in the heat. Listen to your body and adjust accordingly.
- Run by Effort: Focus on how you feel rather than your pace. Running by perceived effort can help you avoid overexertion.
5. Know the Signs of Heat-Related Illnesses
Understanding and recognising the symptoms of heat-related illnesses can prevent serious health issues.
Symptoms to Watch For:
- Heat Cramps: Muscle spasms and pain, usually in the legs or abdomen.
- Heat Exhaustion: Heavy sweating, weakness, dizziness, nausea, headache, and cool, clammy skin.
- Heat Stroke: High body temperature, dry skin, confusion, and possible loss of consciousness. This is a medical emergency—seek immediate help.
6. Plan Your Route Wisely
Choosing a shaded, well-ventilated route can make your run more comfortable.
Route Planning Tips:
- Shade: Look for routes with plenty of tree cover.
- Water Stops: Plan routes that pass by water fountains or places where you can refill your water bottle.
- Loops: Consider shorter loops that allow you to stay closer to home or your starting point, making it easier to cut your run short if needed.
7. Listen to Your Body
Paying attention to your body’s signals is vital for safe summer running.
Listen and Adapt:
- Fatigue and Dizziness: If you feel overly tired or dizzy, stop and rest.
- Nausea or Chills: These can be signs of heat exhaustion—find a cool place to recover.
Conclusion
Running in the summer heat requires extra precautions, but with the right strategies, you can continue to enjoy your runs safely. Stay hydrated, dress appropriately, and listen to your body to make the most of your summer training. If you experience any discomfort or need advice, don’t hesitate to visit us at Elevate Physiotherapy for expert guidance and support.
Stay safe, and happy running!
