Tips for Running During the Summer Months
Runners will continue to do what they love most come rain or shine. No matter what the weather's doing, we'll find a way around it in order to get some kilometres under our belts. But what keeps us going, even during a heatwave? The answer to that is; a mixture of different things. From understanding the risks to preparing adequately beforehand, there's a lot you can do to make running the in the heat more bearable.
Be aware of the dangers
There are numerous dangers involved with running in hot weather and understanding the risks can help you to avoid experiencing them along the way. You should also get to know the symptoms for each condition that might present itself when you're on your daily jog and I've listed a few of them below for you. I have also provided some NHS links so make sure you read those thoroughly to get a better grasp on each risk. I'm not a doctor, so if in doubt, consult yours and ask those all-important questions.
Heat or muscle cramps
The cramps are usually caused by a significant drop in fluid and electrolyte levels. The thing to note here is that they're more likely to happen to you after the run rather than during it. To try and mitigate muscle cramps, make sure you're hydrated before you go on your run and maybe even consume a sports drink, even if you wouldn't do ordinarily.
Dehydration
This is exceptionally common among runners, more so when we're right in the middle of it. Minor levels of dehydration aren't that serious, but combining a lack of fluids with scorching heat and intense exercise spells bad news. Make sure you start each run hydrated to prevent feeling the effects of dehydration. You should drink water slowly and regularly to avoid feeling full and bloated.
Heat exhaustion and heat stroke
This is often a combination of a number of things, including nausea, dehydration, headaches and high body temperatures. If you feel a combination of two or more symptoms, then you should stop running right away, find some shade and drink plenty of fluids as quickly as possible.
Heat stroke is extremely dangerous and so symptoms should be taken exceptionally seriously. The body will start to shut down more than it would if you were suffering from heat exhaustion. Symptoms to look out for include: disorientation, clumsiness, poor balance, notable lack of sweat and confusion. Medical attention must be sought immediately if you experience one or more of the aforementioned symptoms.
Don't focus on pace
There's no point trying to improve your pace when you should be focusing on effort levels at this point. Your running pace might well be slower of the summer months, but this is completely normal so don't think that your progress has slowed or even gone backwards. Your body will cope better in the heat if you look to work on stamina or breathing patterns as opposed to breaking your PBs when it comes to speed.
Run when temperatures are low and the sun is weak
Temperatures are usually at their lowest and the sun is weakest early in the morning. When temperatures are particularly high, not even the evening sun will make running easier, so opt to go out in the morning rather than any other time of day. There are generally more shaded areas at that time, also, making things even better for you.
Choose routes that are well-shaded
Touching on the last point I made, well-shaded routes are your friend when it comes to running the summer time. But where wooded or shrouded areas are ideal for providing this shade, it's not always the safest route to take if you're on your own. What I do is chase the shade, even if it means crossing over to the other side of the road where there are more trees or larger houses to block the sun out.
Dress for the weather
Lighter colours will help to reflect the light and heat as opposed to absorbing it, so choose those shades instead of darker ones around this time of year. Also look to wear clothing that's made from light, synthetic fabrics and materials as they won't absorb the sweat you expel. Fast-drying materials are also beneficial in this heat. Even a runner has a summer and a winter wardrobe!
Make sure you're hydrated before you set off
This comes under your running preparations. It's vital that you're hydrated before you set off on your run to avoid the risks mentioned at the beginning of this blog post. Sip small amounts of water regularly but don't chug a huge glass of it right before you head out the door because you'll most likely end up feeling full or giving yourself stitch not far down the road.
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I hope you enjoyed this blog post and found it somewhat helpful? If you've got anymore tips for any runners out there please do leave them in the comments below and I'll see you again very soon with a brand new blog post!
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