Summer is a great time to start or continue your running habit. But with August fast approaching and temperatures reaching record highs in some places how in the world is anyone supposed to run outside? Here are a few tips to help summer running, whether your a beginning or a cross-country runner doing your summer training, that will come in handy.
Go Early
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I know that nobody wants to wake up early in the summer but it really is the best time to run. I know a lot of people will say "what about running in the evenings?!" OK, yes, it is cooler in the evening than high afternoon, but it is always coolest first thing in the morning. If you get up and run with the rising sun you will beat the heat by as much as 20 degrees. And trust me 75 degrees is much much different than 95 degrees.
Drink Extra Water... Every. Single. Day.
Staying hydrated will make you feel 100x better when running in the heat. But simply chugging a bunch of water before or after your run isn't enough. If you are running in the summer you should be drinking at least the recommended 64 ounces a day if not closer to 80 ounces. And hydrating just the night before won't help that much. You have to be continually hydrating. Apps like waterlogged will give you reminders to drink water throughout the day to help keep you on track
Take a Dip
Whether it is through a sprinkler, fountain, pool at the end of your run or even just pouring some of your waterbottle on your head, nothing feels better than water when you're out running in the heat. Just be careful of getting your feet wet in the middle of your run, don't want to get those pesky blisters.
Wear Some Shade
Wearing a visor or loose fitting/breathable hat will not only help keep the sun out of your eyes, but it can help you feel cooler and prevent sunburns and skin damage. Make sure that if you wear a hat it is breathable (just like the rest of your clothing should be) since we emit a lot of heat through our heads.
If it's too Hot, Run Indoors
OK, I'll admit I hate running on the treadmill. But if there are heat advisories in your area and it is just too hot the treadmill or elliptical is a great way to still get your run in without putting yourself at risk for heat stroke.
Hopefully these tips help you beat the heat without it beating you. Happy Running!
