Beat The Heat: Run Safely During Summer
It’s getting harder and harder to stick to a decent workout routine as the temperatures skyrocket off the charts and running is becoming a real challenge. Sometimes, I come home late at night, at 1-2 a.m. and that seems the only time that working out can be pleasant. If only running alone in a park at that hour was safe… But it obviously isn’t an option so I have to come up with solutions to making this work.
So what’s there to do?
- Good equipment. All those sports clothes that have clima proof or clima light written on the label make your job a lot easier. They’re designed to let air in and let moisture escape, so sweat doesn’t get trapped under the material. Good summer trainers let you feel a breeze of air as you run. ( I have a very good pair and I didn’t know it until I ran with them during winter. I could feel every wind breeze and sun enough I gave up because my feet were freezing. )
- Hydration. No, without being hydrated you really can’t do it. I’m not going to say how many glasses of water are necessary, but everyone should be able to feel if they’re hydrated. Having water with you on your run is an excellent idea if you can carry it.
- Sunburns. If you’re going to run in sunlight, you might need to wear sun block. If you can find shade or you won’t be staying in the sun too long, you can skip this step because the cream creates a layer on your skin that inhibits perspiration and makes you feel even hotter.
- Water! Water is a must, not just for drinking but for protecting yourself from a touch of sun stroke. Poor some water on your head to protect it from the sun rays. Wearing a hat for protection is another idea, but it will inhibit body heat from escaping, and you’re head will end up being even hotter.
- Time and place. We don’t always get to chose where and when we run, but if you have the opportunity to make a choice pick early morning before it’s too hot or late at night after the ground released most of the heat. Avoid going running when the sun is highest in the sky. You should pick a shady track, maybe a park or the banks of a river. Running on the ground rather than asphalt will make a great difference. Grass and trees are a lot more pleasant than pavements that release heat.
- Listen to your body. As always, when working out in extreme conditions you have to be very careful. If there’s anything wrong you should find some shade, sit down and drink a big glass of water. Messing with the heat is no game. Look for indicators like: dizziness, nausea, feeling faint, headache, body overheating, unusual heart beat.
As I can’t seem to give up running, not even when mother Earth decided to mime an oven, I guess I’ll just stick to my precautions and enjoy a little challenge. Have fun with it!