Regardless of the summer heat, a lot of runners still want to keep their healthy routine. Although the heat can seriously affect running performance, there are several ways you can counteract the consequences. Here are seven hacks for running during summertime.
Run at the coolest time. One of the hacks that you can do to prevent the summer heat is run during the coolest point of the day. Good thing, free software and a few apps can show the temperature highs and lows for the day or even for the week so that you can schedule your run so. Normally, sunrise and sunset would be the coolest times. But because weather changes can be abrupt, it’s best you check an app.
Try to find a dishonest alternative route. Every runner has that favourite route. But when it comes to extreme weather conditions, you might require an alternate route to keep you safer from the elements. During summer, select less open routes. Settle for more shades, like areas with more trees and buildings. These days, there are apps which can calculate the distance of the route using GPS. Use the app to find the distance. That way, you still receive the exact space you run in your normal route.
Wear sweat wicking clothes. Even by regular standards, sweatpants and baggy clothes are a no-no. You don’t want them flapping around, then heavy and sweat-soaked in several minutes. Fortunately, sweat-wicking clothing are now available in stores. Brands like Adidas, Nike and Under Armour have running apparel which takes sweat from your body and lets it evaporate inform of your laundry. This way, you’re cooled off, feel more comfortable and lessen your risk of being exposed to bacteria build up. The majority 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 that are lightweight and made from breathable materials. These type of shoes allow your feet to’breathe’. Good flow prevents hot, sweaty feet and germs. Heavy and stiff shoes typically wear you down. Light and flexible ones let you accelerate and move better.
Consume additional water. You shed around six to 12 oz of fluid for every 20 minutes of running. Pre-hydrate until you run. Drink an extra glass of water. Look for potential’hydration’ channels as well. 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. Don’t forget to apply some sunscreen. Even a thin layer with a high SPF will help protect your skin from specific cancers and diseases.
Run by feel. For sure you have a target pace, time and distance that you want to attain. But before you try to accomplish that, get the feel of your run. The heat and humidity will affect your performance despite of your best efforts. So don’t force it. Acclimatize by running at a slower rate. Fix on the fly. If it feels you’ll be exerted twice the effort just to attain your goal, tone it down a little. Don’t force anything. Work on your goal slowly but surely.