Beat the Heat: 7 Tips for Summer Running

Guest Post by Janene from One Run at a Time

As summer beckons, outdoor workouts become that much more difficult to tackle.  Running in the heat isn’t always the most fun, but it can still be safe if you take the proper approach. Here are 7 tips to beat the heat with your summer running schedule:

1. Don’t Beat Yourself Up

When the mercury rises, our running performance takes a hit, and that’s a physiological fact. It takes about 2 weeks for the body to acclimate to increased temperatures, so ease into it slowly and don’t get down on yourself when you can’t hit the same paces on warm days. In fact…

2. Take The Pressure Off

Ditch the watch and run on feel. Enjoy the time you spend running without worrying about pace. By using perceived effort as a guide rather than pace per mile, you set yourself up for a challenging workout without risking injury or illness. For example, you can try to keep your eye on a fellow runner in front of you. If you really want to push the pace, take it inside to a treadmill.

3. Hydrate!

The body has some pretty amazing mechanisms to maintain a safe internal body temperature. One of these is sweating – as the water evaporates, our body is cooled. Be conscious about how much water you’re drinking – thirst is not a reliable indicator – by the time you’re thirsty, you’re already low on fluids. Shoot for 16 to 32 ounces of water every hour during intense exercise. But, remember – it is possible to drink too much!

4. DON’T Neglect Electrolytes

When the body sweats, it releases water as well as sodium, magnesium, and more. These electrolytes are crucial for nearly every bodily process; when they become depleted, we can’t function. One out of every 10 heat illnesses is attributed to hyponatremia, an imbalance of electrolytes. Consuming sports beverages helps to replenish both water and electrolytes, but salty snacks or salt tabs are the best way to prevent low electrolytes.

5. Choose your Timing and Location Wisely

Summer is the time for early morning running. Getting that run in before the sun is too high is the best way to go, but if you’re not a morning person, wait until later in the day when the sun is on it’s way down, or hit up a treadmill. Also, opt for routes that are shady rather than exposed to full sun.

6. Sunscreen and Sunglasses Are Your Best Friend

As a fair-skinned redhead, I’ve experiences my fair share of sunburns. They’re painful, annoying, and dangerous. Slather on that SPF 50, and make sure your chosen sunscreen protects you from both UVA and UVB rays. Remember, the sun can also wreak havoc on your eyes – sun damage can lead to cataracts and a host of other vision issues. Sunglasses and a hat keep bright sunlight out of your eyes and prevent squinting, often the culprit of post-run headaches.

7. Listen to Your Body

Feeling crampy, dizzy, light-headed, or nauseous? These could be signs of impending heat illness. Pay close attention to these signals and call off a workout if you experience them. Drink water, eat a snack if you can stomach it, and above all get cool!

Running in the summer is challenging, rewarding, safe and, yes, very sweaty – armed with some basic knowledge, make this summer your best running experience yet!

Read more from One Run at a Time.

Do you have any tips for outdoor exercising in the summer months? What is your favorite summer activity? Let’s chat in the comments section below. 

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