With the weather upping in temperature this summer, the idea of heading out for a run can be a difficult prospect to consider.
Whilst heat can definitely play a role in exercise, there are plenty of tips and tricks that you can try to ensure that you’re still performing to your potential this summer, especially with the gyms closed.
Discover our ultimate running advice below.
Get Used To The Heat
If you head straight out the door in the heat to start running, you’ll soon start to feel the effects of exercising in the summer months.
A great way to avoid this shock is to start slowly, acclimatising yourself to the weather. Opting for walks each day around lunchtime can get you used to light cardio in the sunshine, whilst running in the spring can gradually build up your endurance for when the weather gets hot.
Run in the Morning or the Evening
When it comes to running in the heat, it’s best to pick times of day where the weather is coolest, mainly early morning or late evening.
Running during these times can help to reduce sun exposure, avoiding unfortunate occurrences such as heat stroke and headaches!
Wear Tight Yet Breathable Clothing
Although you might be tempted to wear loose fitting, cool feeling clothing as you head out the door to run, science suggests that this might not actually be a great idea.
Loose clothing, when mixed with sweat, can cause plenty of irritation against your skin, resulting in some pretty sore chafing.
Opt for tight yet breathable fabric, which works to wick away sweat from your body for a comfortable run.
Cool Down Before You Run
It’s important to reduce your body temperature before you run in the heat.
This can be achieved by taking a cold shower, standing near a fan, grabbing some ice water or splashing your face with cool liquid, all of these can help to reduce heat related discomfort on your run.
One of the main causes of discomfort on hot, sunny runs, comes in the form dehydration. Avoid this discomfort by drinking plenty before heading out the door for your run, however, stop drinking an hour before you run to avoid discomfort from bloating.
It’s also handy to prepare before exercising. For example, if you’re heading for a run in the morning, ensure hydration before heading to bed, so that you can wake feeling as good as you can, ready to exercise.
Wear A Hat
Another great tip to avoid heat related issues when running is to wear a cap.
When we’re out and about, we often forget about sun exposure to our head, yet this is the number one place for the sun to burn our scalp- and for heat stroke to set in.
Wearing a hat can not only avoid discomfort, it can also be great for catching and absorbing sweat whilst running, as well shading your eyes and your face.
Listen To Your Body
When it comes to running in the heat, it’s important to listen to your body.
Sometimes, exercise in the heat is simply not meant to be, and that’s okay. Pushing your limits to the point of possibly hurting yourself is never worth it, and if running in high temperatures is too tricky, heading home for some simple yoga in the cool is probably the best option for you.
Allow Yourself to Cool Down Naturally
It’s important to allow your body to cool down naturally when returning from a run.
Opt for a glass of cold water to sip slowly, before getting into the shower after around half an hour.
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