April 18, 2021

Eight tips to start run safely in the summer heat

Running, when it’s hot, is not easy. Those who have a passion for physical activity love neither the heat nor the humidity because it can not be performing and feels uncomfortable during training. Also, running or doing sports when the temperatures are very high exposes to the risk of dehydration, insolation, and other heat-related disorders.
But there are many benefits to sport. If you are finally passionate about running and want to continue training despite the sultry heat, the first thing to know is that you have to let your body adapt to high temperatures.
It takes at least 3 or 4 days to do this, during which you have to be very careful.

Here is a list of tips to keep running when it’s hot!

  • Do outdoor sports early
If it is very hot, it is better to do outdoor sports early in the morning, indeed very early! The evening is the second possibility, even if the humid zones’ temperatures do not drop much.
You don’t want to play sports between 10:00 and 4:00. If you go running, look for shady places. Your body will slowly get used to the outside temperature.
  • Sports when it’s hot: how much to drink?
When it is very hot, it is essential to drink a lot of water, at least 2 liters a day, even for those who do not play sports. If you practice an aerobic sport, the water bottle is indispensable before, during, and after the effort.
If you go running, you can wear a hydration backpack with a water bladder, a wristband bottle, or a pouch with a bottle holder. Don’t wait to be thirsty to drink but hydrate regularly while doing activities.
It takes one or two sips every 10 minutes to optimize the recovery phase because not drinking can damage the muscle tissue level, and therefore, the risk of getting hurt is higher.
To understand if you are dehydrated after the race, check your urine: if you are light yellow, you are well hydrated.
  • Running when it’s hot what to wear
It is also essential to know how to dress for sports. Choose full and breathable garments so that your body cools more easily. Summer running clothes are designed specifically for running when the thermometer goes up a lot.
The fabric helps to pass the sweat outwards, keeping the skin dry.
  • Don’t expect too much from yourself
If it’s too hot, review your schedule and goals. It’s stupid to try to fight the heat because you could lose.
Don’t expect to improve your running time, but try to listen to your body and adapt your program to the weather conditions. Remember that running too fast does not make you lose weight. You can use the Melarossa Beginner Running Program and then switch to the Intermediate Running Program.
The rule is always not to overdo, but try to increase your heart rate a little, called lipid threshold, because that’s how you manage to consume fat, causing so many diseases such as diabetes and cholesterol.
  • Running when it’s hot wet your head!
Whether you play tennis, beach volleyball, or a 30-minute run to the park, it is evident that in this heat, you subject your body to a more significant effort.
So, to avoid heat strokes, it is recommended to get your head and upper body occasionally.
  • Take a shower before sports
Before you go for a run, take a warm shower, especially if you play sports evenings after work. In addition to being pleasant and energizing, it helps your body to temper.
  • Wearing a hat and coat with sunscreen
The hat is essential to protect you from the sun’s rays and useful to avoid sweat on your eyes. Also, apply sunscreen (protection factor 50) on the skin to avoid sunburn. Very useful also for outdoor sports, the sweatband and sunglasses with polarized lenses.
  • Ask for help if you’re not feeling well
Do not hesitate to ask for help if you are not feeling well. Listen to the reactions of the body that is, if you have dizziness, nausea, chills. Stop as soon as you feel one of these feelings!
  • Run when it’s hot to change your program!
Look at the weather forecast and, if it’s very hot, consider training at home with air conditioning or in the gym. All in all, 30 minutes of the treadmill without suffering the heat can be an excellent solution to follow the program that you have set. You can also try a water sport in summer: swimming, aqua gym, aquabike or swimming with mini fins.
And don’t worry, after the holidays you can quickly start again to play outdoor sports!

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