We are right in the middle of summer, and for many of us the heat is scorching outside! We all face the challenge of wanting to enjoy the season and scenery by doing outdoor workouts. But it’s so hot! If you want to switch it up and do an outdoor run this summer, there are a few guidelines you should follow in order to keep you safe and make your run as enjoyable as possible. Here are our tips for the best summer run.
1. Beat The Heat: Avoid running during hours when direct sunlight is present. This seems obvious, but you would be surprised at the number of people who run outside right after their lunch! Running in the middle of the day will increase your risk of heat stroke and other issues. To avoid thehottest time of the day, run before 10 in the morning or after 5 in the evening. During these times, the temperature is cooler and the sun is less intense. You can enjoy your surroundings instead of being miserable in the heat.
2. Sunscreen is Key: Obviously, sunscreen is a must when running outside. Although some sun exposure is great for vitamin D intake, any extended time underneath the sun calls for sunscreen. Not only will you greatly decrease the risk of skin cancer, but you will also protect your skin from premature aging. If you are prone to sunscreen stinging your eyes, go for a formula with PH balance. Here is a list of the best sunscreens of 2014 t0 help you narrow your choice.
3. Stay Hydrated: Water is your savior when it comes to outdoor runs. Your body works the best at certain temperatures, and running in the summer heat is going to push it beyond that threshold. Water is necessary in order to cool it to a temperature where you will perform the best and get the most out of your run. Water will also replace the fluids you lose when you sweat. Carry a Camelback or plan your route to ensure you have access to water when you need it.
4. Safety First: Running alone can be a scary thing. Having anxiety about your well-being is not the best way to have an effective workout. In order to avoid this just take a few extra precautions. Make sure someone knows you are going for a run. Have a well planned out route in an area that you are familiar with. Lastly, always run in areas that are well lit are not isolated. These simple steps will ensure your safety, helping you to have an enjoyable run focusing on the things that are the most important.
5. Food: Eating right is key to keeping energy levels high enough during a run in the summer heat. Make sure your meals have nutritional value- protein and complex carbohydrates are important. Make sure your meals are not too heavy. This can hold you back and slow you down during your run. Also, have a little something right before your workout. A smoothie or a granola bar will help you to keep the energy flowing during your run, ensuring that you get the best workout possible.
6. Stay Motivated: Staying motivated can be extra tough when you are running in hot weather, especially if it’s humid. In order to keep it up, prepare a playlist beforehand with fast-paced music that will push you to keep going. If music isn’t your thing, Fit Sugar has made a bunch of great playlists on Spotify. All you have to do is find it, and press play! Also, track your times and do your bet to run at a faster pace or a longer distance than you did the time before.
7. Wear Cool Clothes: To keep yourself cool, avoid anything bulky that will trap your body heat. Instead, opt for lightweight layers that will wick away your sweat. You would be amazed at the amount of clothing with built in “cooling” technology. Check out Shape’s top cooling clothing list for summer 2014. You won’t feel like you are running in the dead of the summer with this gear.
8. Reward Yourself: Lastly, prepare something for yourself to look forward too after your run. A delicious meal, a cool shower, or yummy smoothie will definitely help cool you down after a summer run. Knowing that you are coming home to something that is enjoyable will make your run more enjoyable.
Hopefully these tips help you to beat the heat this summer, and get the most of your outdoor run!