“The sun is blazing” – here’s how to run on hot days
Hello, dear runners! We know you have been impatiently waiting for the nice weather, but it seems we are all a little surprised by these sudden summer temperatures. In this article we won’t deal with the weather forecast; instead we will give you tips and guidance on how to keep up your favourite activity (in this case running) even when temperatures outside are high.
Run when you like, but ideally in the morning or evening
Just as we get used to the change of seasons and need a period of adaptation, we must also prepare for hot summer days, especially if we are going to run when the sun is blazing. If you are a great lover of running, you will probably run whenever you feel like it, but we advise you to do it in the early morning or late evening hours.
Running gear for hot weather
The clothes you choose for running must be breathable, by no means closed, because you will overheat your body, especially if you run in the hottest part of the day. If you run in the later evening hours, you must adapt your clothing to that time of day, because you may feel cold due to the difference between body and air temperature. In no case should you feel chilled or overheated. During the summer months the best solution is light-coloured clothing that does not cling to the body and lets the skin breathe. An indispensable running accessory is also a pair of sunglasses to protect your eyes from ultraviolet radiation.
Choose the shade
Most of us avoid being outdoors in the hottest part of the day. However, if you still want to run when it is hot, it is best to choose a nearby park or tree-lined street to shelter from the strong sun. Know that it will make running much easier for you.
Drink enough fluids!
Running, like any other physical activity, makes you sweat more, especially in high temperatures. It wouldn’t hurt to hydrate your body with an optimal amount of fluids in general, and especially when you run. Be sure to take enough water with you! Other drinks intended for athletes can help here too, replacing lost electrolytes and keeping the body hydrated.
A shower before running
We advise you to take a cold shower before going out in the sun, and it is desirable, if there is no wind, for your hair to be a little wet too.
Adapting to the heat
Doctors advise getting used to new conditions gradually. For ten to fifteen days it is advisable to run very little in the open sun and to do so more often in the shade, until your body gets used to the new conditions.
Avoid fluids that contribute to dehydration
This refers above all to caffeine and alcohol. Also, certain medicines containing antihistamines contribute to dehydration, so they should be avoided. This applies especially to people who run somewhat longer distances.
Don’t rush!
Heat and humidity can be very dangerous. Running in great heat and high humidity can have the opposite effect to what you want, so if you feel dizzy or your skin feels clammy, get into the shade immediately and stop running.
Avoid cold rooms
When you run on hot days, be sure to avoid spending time in cold rooms. It is recommended that on the morning before running, and even the day before, you stay in warm rooms, because the sudden shock that can occur when stepping out of a cold room into the sun threatens to cause heart problems.
Don’t forget that registration for the 8th Subotica Half Marathon is under way! We invite you to join us on 31 August, to run together through the history of the most beautiful city in northern Bačka! We can’t wait to meet you!
Photo: https://www.pickpik.com/