Running is a great way to keep oneself fit and rejuvenated season in and out. In summer, it is great running by the green flowering trees or along the banks of sparkling waters. However, with the present weather causing too much heat and humidity, many people choose to exercise indoors using treadmills. In case you are training for a race or trying to stick to your prepared running routine, there is no reason to avoid running outdoors. There are various tricks to make use of, including the need to find gray shoe laces for your sneakers to ensure easy wear.
How Heat Affects Your Running?
Many find it quite hard to run in the heat due to several reasons. Basically, if the weather conditions are steamy and hot, the body temperatures tend to rise higher than the expected (normal). As a result, the body tends to work much harder and you will sweat more.
In such an inevitable scenario, you got no choice but to make adjustments to your “normal” running habits e.g. your running pace, the clothes you put on, your hydration and of course where you run. Failing to make such adjustments results in many runners getting disappointed and discouraged due to the fact that they fail to attain their set goals. Some have even gone to the extent of feeling they aren’t in the desired shape and try pushing themselves hard while posing them the risk of getting a heat-induced illness.
If you are among these runners struggling to run during the summer season, this ultimate guide comes to your aid. It will provide the necessary information to help you adapt appropriately and ensure you get the most benefits out of your training during summer.
Reasons that Make it Difficult to Run during Summer
The heat in summer makes it quite hard to run due to the following reasons:
Elevated Body Temperature
Unlike in other seasons, when one runs in the hot summer weather, the body tends to heat up faster than usual and making it unbearable.
The Sweating Process Gets Less Efficient
Perspiration aids in cooling by excess heat getting lost with the sweat as it evaporates. With the high humidity in the surrounding environment, evaporation of the sweat gets slower and the body fails to lose heat appropriately resulting in severe dehydration as well as various heat-induced issues.
The Heart Gets Overworked
When working out in a hot environment, the heart tends to strain i.e. works much harder than usual.
Below are helpful tips:
Before Setting out to Run — Check the Heat Index
This will help you know the “apparent temperature” outside. If you find out the heat index to be equal to or higher than 95 degrees it is not recommended to go for a run and you resolve working out indoors or can simply consider cross-training.
Adjust Your Running Plan/Route
Running during sunset or morning hours when the sun is down is the best solution to overcome the heat as the temperatures are quite low. Plan your route that involves places that have water fountains.
Run Along a Trail
Trail running is more likely to offer a friendlier terrain since the trees tend to provide shade and better air quality. Run near water bodies for such places are cooler and offer a good running environment during summer. In fact, you can run through a route that ends at a swimming pool for a good swim thereafter.
Ensure You Get Well Hydrated and Wear Appropriate Clothing
Some hours before running, ensure you hydrate yourself well by drinking a lot of fluids (water). Stop taking water 15 minutes before you go out running. Also, choose comfortable clothing and socks that will enable you to wick away sweat. Ensure the clothing worn allows for free air circulation. Also, you can find gray shoelaces for it makes wearing sneakers a breeze.