Summer Running: Do you love it or hate it?
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Growing up my Dad was always a runner, and once I joined him on the run journey I questioned his sanity. He LOVES the heat and humidity, it has always been his favorite running weather. Mine was fall. That crisp cool fresh air that gets all the way into your lungs and just feels so refreshing. Even writing about it makes me inhale happiness.
Although I will admit, for some reason in the last two or so years I have come to really appreciate summer running. It’s still so much harder than fall running (which we can talk about at another time) but I think it has something to do with the complete drench of sweat which just feels so cathartic.
Okay, so tips. That’s what you clicked for.
Obviously the big thing here is heat and humidity, and the goal during the run is to keep your body temperature from rising too high. To get science-y for a quick sec, you cool your body down by keeping your skin temp cooler than your body temp so that there is a heat gradient which allows heat to move out, and eventually evaporate off.
The other big thing is staying hydrated before, during and after your run.
Drumroll because the tips have finally arrived:
Tip #1: Wear light colored clothing, or less clothing. Depending on what look you’re going for.
I never wanted to believe that the color of your clothing mattered, but apparently the old tale is true. Darker clothing attracts the sun and makes you warmer. Which is unfortunate for me since a large portion of my wardrobe is black. However, light colored clothing that is breezy and sweat wicking will allow you to stay cooler.
Tip #2: Chill out - with cool water or ice that is
Use a cool washcloth, a wet hat, or go oldschool and just dump some water on your head, or wherever for that matter. The water helps your skin to cool off and all of that sweat to evaporate more easily.
Tip #3: Run early or late.
If possible, get your miles in before the heat and sun of the day really hit. If not, aim for the evening when it starts to cool off. It can take a bit more planning this way, but that mid day hot sun is rough.
Tip #4: Hydrate your life.
I’ll have a water with electrolytes please. It’s not news to anyone that you sweat when running. What some don’t realize is how much salt and other electrolytes you lose, especially in the summer. Having electrolytes after every summer run is a good habit to get into. If you know you have a long run ahead of you, getting some in the night before is also a good idea. And then there's mid-run: bring water (with electrolytes - are you seeing a theme here) out on the run with you. My favorite is liquid IV because they taste good and have carbs that you need post run anyway, but there are plenty options out there.
Tip #5: Sunscreen, sunglasses, hat.
Save your skin. I hate sunscreen, so I kind of suck at this one. Not because I want to look all tan and fab (that was a younger me). I just hate the feel of it. But we do need to realize how much time under the rays our skin is getting while we run. I also hate hats. So it is a very rare occasion that you will find me in one, but it is good face protection. And a lot of people love them for helping to keep the sun out of their eyes. Which brings me to my fave part of tip 5 - sunglasses. Get yourself a pair of goodr sunglasses and then thank me. They are no slip, no bounce, only $25 and come in all different colors and designs.
Tip #6: The treadmill is your friend.
Don’t dismiss the assistance of the treadmill during the summer. Treadmill running is real running. If the heat and sun is just too much for you, that’s okay. A safe and happy treadmill run is better than an unsafe and horrible outdoor run any day.
Tip #7: As always, no matter the season, fuel your run.
I just had to add this in, because it’s that important.
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