In spite 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 numerous ways that you can counteract the effects. Here are seven hacks for running during summer time.
Run in the coolest time. Among the hacks that you can do to prevent the summer heat is run during the coolest point of the 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 accordingly. 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 shady alternate route. Every runner has that favourite route. But when it comes to extreme weather conditions, you may need an alternate route to keep you safer from the components. During summer, select less open routes. Settle for more colors, like areas with more buildings and trees. These days, there are apps which could calculate the distance of this route using GPS. Use the app to get the distance. This way, you still get 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 many minutes. Luckily, sweat-wicking clothing are now available in stores. Brands like Adidas, Nike and Under Armour have running clothes which takes sweat from the body and allows it evaporate inform of your clothes. This way, you are cooled off, feel more comfortable and lessen your risk of being exposed to bacteria develop. The majority of these clothes are lightweight and trendy, adding more appeal to the technological benefits they already provide.
Wear light, breathable shoes. If you’re clothes are on point, you sneakers should be too. Wear running shoes which are lightweight and made from breathable materials. Superior circulation prevents hot, sweaty feet and germs. Heavy and stiff shoes typically wear you down. Light and flexible ones allow you to accelerate and move more efficiently.
Consume extra water. 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 jogging. Pre-hydrate before you run. Drink an extra glass of water. Start looking for potential’hydration’ channels also. Drinking fountains in the path, or even a convenience store you can buy some water or sports drinks.
But they may also be unforgiving, especially during the summer. Do not forget to apply some sunscreen. Even a thin layer with a high SPF can help protect your skin from certain cancers and diseases.
Run by feel. For sure you have a target pace, time and distance 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. Acclimatize by running at a slower rate. Adjust on the fly. If it feels you’ll be exerted double the effort merely to attain your goal, tone it down a little. Do not force anything. Work on your target slowly but surely.