Summer Running Tips

It's no brainer that running is a great way to keep fit and lose weight. And running in summer is as difficult as it gets. Runners want to continue their workouts and training in the hot summer months but remember summer running increases the core body temperature. On an average a runner will expend 500-1500 kcal/hr depending on the experience and fitness of the runner.

Being aware of heat-related problems is essential to successful training in the heat. As the thermometer rises, our bodies have to work harder to moderate our internal body temperature and supply our muscles with oxygen. All the energy spent on keeping cool forces our heart rates to elevate. Hence, it is important to make some changes in your exercise routine to ensure your well-being and safety during the warmer weather. Here are some tips to help you with the same:

1. Clothing: The ideal attire for hot weather running is a good pair of running shoes, and light-colored and loose-fitting clothes. Look for new generation of polyester fabrics that are designed to wick the mositure away from your skin and help keep you cool. Wear socks made of synthetic fibers that also wick moisture away from your skin to help prevent blisters and athlete's foot. Avoid cotton as it absorbs and holds moisture, so it weighs you down and sticks to your skin. Don't wear a hat as covering the head will cause a quicker internal buildup of heat. If you want to cover your head then wear a loose-fitting hat made of mesh or some other breathable material.

2. Sunscreen: Use sunscreen to prevent sunburn to your skin. You should also wear the sunscreen under your clothing as well. So apply the sunscreen before you dress. For the Indian skin, SPF 15 sunscreen lotion should be good. Try to avoid mid-day exposure between the hours of 10 am - 2 pm.

3. Protect your eyes: Wear sunglasses with UVSA/UVB protection to reduce sun glare.

4. Hydration: The primary danger of running in hot weather is heat exhaustion or heat stroke. You can lose between 175 and 350 ml of fluid for every 20 minutes of running. To avoid that it is recommended you drink adequate fluid 30-45 minutes before running and then a cupful every 10-15 minutes. Your body requires fluid to help maintain a balanced temperature. Prefer sports drinks as they help to replace the potassium and sodium lost from sweating and are a good source for carbohydrates which fuel your muscles when they're working hard. If there is no water sources around then bring your own. Use a water belt or simply carry it.

5. Pour water over your head: During a run on a hot and humid day, pour some water over your head and onto your clothing regularly. This will help keep you cool both physically and psychologically.

6. Route and time: Don't run in the heat of the day. Run early in the morning or late in the evening as your schedule permits. Try to find a cool place to run. Run on the shady side of the street rather than in direct sunlight. Shade provides a significant relief in areas of low humidity and some relief in humid environments. Plan your route so you can refill water bottles or find drinking fountains.

7. Progress gradually: It is advisable to gradually build up your tolerance for running in warmer conditions. Give your body a week or two to adapt to the heat. As the summer wears on, your body will gradually become better at cooling itself and you'll be able to get back up to speed. Slow down the pace if you are running in the heat of the day, walk more often and take a 5 minute walk/break each hour of running to cool down your core temperature.

8. Watch your health: Monitor any medical conditions you may have such as high blood pressure. Certain conditions can increase by summer running. If you have heart or respiratory problems or you are on any medications, consult your doctor about running in the heat. Use your indoor facility like treadmill in such cases.

9. Cool down after running: Pour water over your head once the run is over. Go for a swim as it is especially helpful in soaking out excess body temperature.

10. Know the warning signs: Watch out for warning signs of heat exhaustion which include headache, nausea, dizziness, disorientation, decrease in sweating, pale dry skin, blurred vision, loss of muscular control and tingling sensation on arms or back. If you notice any of these symptoms then stop running immediately. Get to a shaded cool area, drink and pour some water over you, and call for help.

Consider these factors before you start running in the heat. Stay hydrated, cool, and safe this summer!