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Maybe it’s because I started running in the summer that I enjoy summer running as much as I do. Because despite the heat, I enjoy it much more than running inside on treadmills with the A/C. Summer running can be really enjoyable if you know how to keep yourself comfortable in the heat.
I’ve talked about my first few runs and that experience in previous posts. But basically, I went into that first run without a lot of thought. It was a hot day and all I did was put on a pair of random shoes and off I went.
I didn’t really think about the heat, the sun, how far I was going, and whether or not I’d get thirsty. Honestly, none of that really entered my head, I had just wanted to try running. I had a good playlist so I felt ready to go. And that would have been fine if I had been running on a treadmill.
But a little more consideration needs to go into summer running. Read my tips and enjoy running outside this summer!
Wear A Hat
It took me a long time and a few sunburns before I realized I should be wearing a hat. When I first started running I wore a headband to help with sweat and to help keep my hair out of my face. I was so used to my headband that it took me a while before I realized a hat would be more useful.
A running hat will help keep hair out of your face, keep sweat out of your eyes, and shield your face from the sun. If you run in all weather a running hat will keep the rain off your face as well. These are my favorite hats including my current running hat:
Focus On Hydration
Hydration is really important, especially when running outside in the summertime. In the spring and fall it is possible to do short runs and get away with not carrying water. But in the summer, it’s not a good idea to run without water. There are different ways to carry water on a run. If you’re running a long distance, a hydration vest or belt may be best. With a shorter 5km run a handheld water bottle may be all you need. Here are my favorite ways to hydrate:
This running hydration vest is the vest that I currently use and I absolutely love it. It holds a lot of stuff such as sunglass, keys, wallet, etc in the large pocket, and water, food, and phone in the front. I highly recommend it!
Remember that it is important to hydrate before, during and after your runs. Before your run, try drinking at least a tall glass of water an hour or so before. It’s also important to know where you can get water along your run. Note beforehand where there are water fountains or places to refill your water bottle. When you finish your run rehydrate with a sports drink, such as Gatorade or Hydrate.
Time Of Day
When you’re running in the summer, it’s important to be aware of the time of day. The hottest time of the day tends to be around 3 pm so avoid running in and around that time if possible.
The very best times to run during the summer are in the early mornings and early evenings. Running outside during these times will make you much less likely to suffer from heat exhaustion or sunstroke. However, even in the cooler hours, it’s still important to bring water and wear sunblock.
Breathable Fabrics
While you can get away with wearing heavier fabrics at the air-conditioned gym, when it comes to summer running you need to be wearing breathable fabrics. Make sure that your fabric is moisture wicking and breathable. Stay away from the darker fabrics and pick light-colored clothing that will reflect the sun.
If you don’t like wearing a lot of sunblock, I recommend wearing a short-sleeved running shirt over a tank top. It’s easy to underestimate how much sun you’re getting while running. Always err on the side of caution and protect yourself against the sun.
Shady Route
When planning your route consider where there will be the most amount of shade. Try to run along sidewalks with shady trees or in and around a park. Limit how much time you spend directly under the suns rays. Take the time before your run to plan a shady route. You’ll be very thankful that you did.
Otherwise, take advantage of cloudy days throughout the summer. Switch around your run days, if you can, to favor the weather. Running on a warm, cloudy day is a million times better than running on a hot, sunny day.
Hit The Waterfront
It’s typically cooler near water so if you are fortunate enough to live near a body of water try to make it a part of your running route. Running near water tends to be a bit breezier. Personally, my favorite running route is around the lake shore. Plus, there is the added bonus of being able to dip your toes in the water at the end of a hard run.
Take A Pause
Lastly, know when to take a pause. If you’re running outside in the summertime and begin to feel overly thirsty, light-headed or nauseated stop and a take a short break. Your body will respond differently to running outside than it does to running indoors. It is much easier to overexert yourself in the summer heat.
There is nothing wrong with walking or pausing in the shade for an extended hydration break. Listen to your body and know when it’s time to step out of the sun. Sunstroke and heat exhaustion can be very serious. Don’t let things get that far and pause your running when you need too. And there is nothing wrong with needing to cut your run short if the heat simply gets the better of you. We’ve all been there!
Stay Cool
It’s important to do your best to stay cool, hydrated and safe while running in the summer. If you follow these tips you’ll have no problem enjoying summer running!
What tip do you have for running in the summertime? Share it in the comments!
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