In spite of the summer heat, a lot of runners still need to keep their healthy routine. Even though the heat can seriously affect running performance, there are several methods you can counteract the effects. Here are seven hacks for running during summer time.
Run at the coolest time. One of the hacks that you can do to prevent the summer heat is run through the coolest point of this day. Superior thing, free software and some programs can show the temperature highs and lows for the day or even for the week so you can schedule your run so. Normally, sunrise and sunset would be the coolest times. But since weather changes can be abrupt, it’s best you check an program.
Try to find a shady alternate route. Every runner has that favourite route. But when it comes to extreme weather conditions, you may require an alternative route to keep you safer from the components. During summer, choose less open routes. Settle for more shades, like areas with more buildings and trees. Nowadays, there are apps which can calculate the distance of the route using GPS. They also show visuals. Use the app to find the distance. This way, you still receive the same space you run in your normal route.
Wear perspiration wicking clothes. Even by regular standards, sweatpants and baggy clothes are a no-no. You do not want them flapping around, then heavy and sweat-soaked in several minutes. Luckily, sweat-wicking clothes are now available in stores. Brands such as Adidas, Nike and Under Armour have running clothes which takes sweat from your body and lets it evaporate inform of your clothes. This way, you’re cooled off, feel more comfortable and lessen your risk of being exposed to bacteria build up. Most of these clothes are lightweight and fashionable, adding more appeal to the technological advantages they already provide.
If you’re clothes are on point, you shoes should be too. Wear running shoes which are lightweight and made from breathable materials. Superior flow prevents hot, sweaty feet and bacteria. Heavy and rigid shoes typically wear you down. Light and flexible ones allow you to accelerate and move better.
Consume extra water. Even before you run, you lose more fluids during summer than any other season. You shed around six to 12 ounces of fluid for every 20 minutes of running. Pre-hydrate before you run. Drink an additional glass of water. Look for possible’hydration’ stations also. Drinking fountains in the road, or even a convenience store you can buy some water or sports drinks.
Wear sunscreen. The sun’s rays are good for you. But they may also be unforgiving, especially during the summer. Do not forget to apply some sunscreen. A thin layer with a high SPF can help protect your skin from specific cancers and diseases.
Run by texture. For sure you have a target rate, time and space that you want to attain. But before you try to accomplish that, get the feel of your run. So don’t force it. Acclimatize by running at a slower pace. Adjust on the fly. If it feels you are going to be exerted twice the effort merely to achieve your goal, tone it down a little. Don’t force anything. Work on your target slowly but surely.