It doesn’t matter what it’s like outside, we still have to run. With summer in full-swing, we have to find a way to keep cool so we can keep up our mileage. Many of us continue to train over the summer with our Forerunners to prepare for our next marathon or race. We’ve put together some of the best tips to share with you to help keep you on the road this summer and beating the heat.
Hydrate- It’s important to make sure you have plenty of fluids – especially on hot and humid days. Make sure to drink plenty of fluids before your run but also carry water with you or take a path that has water fountains along the way. In addition, make sure you drink plenty after your run to help you recover and be hydrated for your next workout.
Manage the heat - Especially if you are a beginning runner,prepare for long runs by walking first. Your body can acclimate by gaining familiarity with humidity and temperature. Don’t worry too much with a slower pace in the heat – chances are, when the temps drop, so will your time. They say that every 5° rise in temp above 60° F can slow your pace by as much as :20-:30 per mile. Make sure and log your data with your forerunner throughout your training and you’ll be able to see just how much temps affect your run times.
Run early or late- It’s best to avoid the sun and try and run during the coolest part of the day. Morning is the coolest time and can provide an extra boost of energy to get you through the rest of the day. If you can’t run early, run later when the sun is setting. If you aren’t able to hit either of those times, try and seek out running paths that offer shade as this can help significantly. Avoid running in direct sun if possible. It will wear you down quickly making any run much more difficult.
Proper clothing- During summer runs it’s important to plan your clothing. Choose loose fitting clothes that are light in color – darker ones soak in the sun. If you can, wear clothes that were made for running that are lightweight wicking fabrics and made to keep you cooler. A visor can also be helpful as it keeps the sun off of your face
Sunscreen- Sunscreen is a must this time of year to protect your skin. Choose a sunscreen that offers at least SPF 30 and make sure to lather up before you go out running.
How do you beat the summer heat when you run? Share your tips with us on our Garmin Fitness social media channels. Make sure and tag us and use #UpForMore!