Running in the heat: 8 tips to survive your training this summer
When practicing sports on hot summer days, it is worth remembering about certain rules. Running in the heat is not recommended around noon.
When practicing sports on hot summer days, it is worth remembering about certain rules. Running in the heat is not recommended around noon.
On warmer days, we play outdoor sports. This is undoubtedly good, but the heat can have a negative effect on us. In this article, we'll tell you how to train in heat for running.
Advice for runners
If you like jogging and are a beginner, there are some considerations. Your decisions can result in good results or lost training.
When you choose the right time and running gear, you are unlikely to quit your workouts after a week (or less). Think about the following:
- Don't run at noon
The midday area is not the right time to exercise, especially outside. It's best to run early in the morning or after 6pm. Avoid mid-day training and look for a shaded path.
- Protect yourself from the sun
On cloudy days, the sun is also active. Even if you are not running at noon, you need to protect yourself from radiation (unless you are training at night).
Before leaving the house, apply sunscreen, especially on your face and neck. Don't forget sunglasses and a hat. This way you will protect yourself from harmful UV radiation.
- Drink plenty of water
Surely you've heard this advice a hundred times, but it doesn't hurt to recall. One more should be added to the famous two liters of water a day in hot weather.
Don't forget to bring a bottle of water when you go to training, even if it weighs you down. It's best to drink small amounts every hour.
- Choose routes in nature
Concrete is said to be hotter than anything else in hot weather. Therefore, choose a natural environment - trees and plants. It will be more pleasant for you, and the joints will thank you for running on more flexible ground.
If you live by a river or the sea, go to training there. The breeze will refresh you, and this is what you need!
Must Read: Intellectual disability: definition and types
- Dress appropriately
Sports clothes are readily available. Get the right outfit for your discipline and season. Avoid dark colors that attract the sun's rays. Don't buy lycra clothes. Choose lightweight, breathable fabrics.
- Pay attention to the weather
Air temperature and humidity are indicators that should interest you. When the air is œheavy it is harder for the body to cool down. In addition, less oxygen reaches the lungs then.
- Decrease the intensity
There is no point in breaking records in the summer. Better to leave it on colder days. Even if you like to train in the heat, keep in mind that this is an additional burden on your body.
Reduce the intensity of your training sessions. Don't expect too much from yourself and don't exercise to the limit of your endurance, because then it will be harder for you to recover. Better to do little than nothing.
- Have fun
We hope you enjoy running this summer. Take advantage of this time of year to exercise outside and admire nature.
With these tips, running in the heat will give you more benefits both physically and mentally.
