If you don’t want to pause your running efforts during the summer months, you’re training for a fall race or like me you just miss it and want to start again, there are certain modifications you need to do in order to adapt to training in higher temperatures. They might seem obvious at first but we forget about them way too often and they make such a difference that i feel like thy must be repeated every once in a while.
1. wear sunglasses and a hat
Unless you don’t mind running after dark, these two items are crucial. Personally I like to wear sunglasses almost all year round since I usually run during sundown and they also protect against the wind, but they are specially important in the summer when the sun is the strongest. Our eyes need protection too after all and not seeing the road in front of us is not good either, right?
2. invest in dry fit clothing
Workout clothes in general can be expensive, which is why a lot of people wear regular, mostly cotton sweats and t-shirts for their workouts. And this is fine for more casual exercise regimens and ideal temperatures but both winter and summer workouts and also regular, intensive exercise require something tailored for this specific activity. In case of intensive exercise types and high temperatures this is light, dry fit clothing. This term is actually Nike’s name for its microfibre fabric but most fitness brands use similar variations. This kind of fabric moves sweat away from the body and to the fabric surface, where it evaporates. As a result it keeps you dry and comfortable.
3. don’t forget SPF
When we think summer+workout we immediately think heat. But there are other less visible threats, like sunburn. With the sun being closer to us and thus stronger and with clothing with less coverage, wearing SPF on all exposed surfaces is a must. Choose a waterproof formula so that it doesn’t just slide off with sweat but pay special attention to your face cream. Sweat can cause the cream to melt an go into your eyes which is uncomfortable to say the least. There are special formulations tailored for workouts, some even in refreshing sprays. If you opt for one of these, spray some formula in your hand and apply it to your face from there.
4. hydrate, hydrate, hydrate
Needless to say there is no workout without hydration. But with extra heat comes extra sweating since the body needs even more fluids than usual in order to be able to regulate its temperature. Even if you’re not thirsty, make the effort and consciously drink the extra glass before and after your workout.
5. timing is everything
Do not, i repeat, do not go running around at midday! Very early in the morning is by far the best choice but if this doesn’t work for you, evenings are also good. Just try to avoid times between 11 a.m. and 4 p.m. or even better 10 a.m. and 6 p.m.
Keeping in mind this 5 points and there is no need to give up running when temperatures start rising.