While I’m not sure how it is where you are, it can be rather hot here, hot & moist. I enjoy running outside, but it may be pretty hazardous and unpleasant in these conditions. But hot miles might feel a bit better with a few simple adjustments to your daily running regimen. And perhaps, just perhaps, you’ll come to enjoy them. It’s not horrible to run outside in the heat. However, when it’s scorching outside, you sweat more, which might cause dehydration more quickly. Dehydration can swiftly become fatal. Here are some tips to keep you safer and a little saner while jogging in the summer!
Before going outside, ensure you’re nourished; in addition to being hydrated to prevent heat exhaustion, heat cramps, and muscular cramps, which are all too prevalent in high temperatures, it’s essential to make sure you’re well-nourished. If it’s hot outside, you should drink electrolyte-fortified water rather than plain water since sports beverages are made to help you stay hydrated more effectively than water alone. If you don’t take care to drink and eat, headaches, nausea, and lightheadedness can occur often. Remember that running will seem more rigid on all runs in the heat, so be careful not to run out of gas. Wear breathable, moisture-wicking clothing. Avoid cotton fabrics and choose a visor over a cap and sunglasses that don’t slide down your face.
Getty Images/DigitalVision/The Good Brigade
Consider SPF seriously. Before the start run, where you will spend significant time in the sun, try applying sunscreen. Running during off-peak times, such as the early morning or later in the evening, is one of the most delicate things you can do. In the summer, you should begin your run slowly to prevent a sudden rise in body temperature and heart rate. Your run will feel a bit better for a little while longer. If you are exercising, change your tempo or interval pace or run with the exertion you should feel at each interval. Not letting a training regime trump common sense is also essential.