While there is no magical solution to beat the summer heat, you can still train during this season by implementing specific strategies and adjusting your training schedule. Here are 5 helpful tips to escape the heat and work out in the summer months.
High summer temperatures pose challenges for outdoor training, unless it is water sports. The combination of intense heat and humidity makes training significantly more difficult, placing additional strain on the body and cardiovascular system. As the body temperature rises, sweating increases and blood vessels dilate. This increases the risk of cramps, heat exhaustion, and dehydration. Nevertheless, with proper precautions, you can still engage in running during the warmer months.
1. Wear the right clothing
Choosing the right clothing is crucial when running in the summer. The advice, of course, is to dress as lightly as possible, wearing light-colored clothing, loose-fitting and airy, allowing air to flow over the skin and cool it down. Fabrics like microfiber or polyester are recommended as they enhance evaporation. Avoid wearing cotton, as it traps heat, retains sweat, and increases body temperature.
The ideal outfit would consist of a t-shirt or vest, along with shorts made of the aforementioned fabric. Complete the ensemble with sunglasses, a hat or visor to release heat from the head, and don’t forget to protect yourself from the sun! Use sunscreen with a minimum SPF of 30 during the summer months (for more information, check out our blog article on sunscreen).
2. Find ideal routes
Living in the city can make it challenging to find a suitable place to escape the heat. It is recommended to plan a running route that maximizes shade and connects with nature. Opt for parks, tree-lined paths, and green areas to enjoy cooler surroundings. Asphalt and concrete tend to retain heat, making roads feel scorching hot. Therefore, seek paths that offer shade, as it can lower temperatures by a few degrees.
If possible, take advantage of running in the mountains or near the ocean. Pay attention to factors such as altitude and ocean breezes, they can provide relief from the heat, creating a perception of cooler weather. Remember to stay hydrated and apply sunscreen regardless of your location.
3. Start running at the right time
To beat the summer heat, it’s essential to choose the optimal time for your runs. The coolest part of the day is typically early morning, as the climate retains the overnight coolness and the air quality is excellent, providing a pleasant running experience. Adapting to a morning routine may require effort, but the numerous benefits will keep you motivated and energized throughout the day.
Another option is to run in the evening, when the sun’s rays are less intense. However, keep in mind that temperatures may still be relatively high compared to the morning. Be cautious not to run too close to bedtime, as it may interfere with your ability to fall asleep. Avoid running in the afternoon when the sun is at its peak and humidity is high. Remember, though, that summer provides ample daylight both in the morning and evening.
Learn more about the various benefits of running in the morning.
4. Drink properly
Running in high temperatures leads to significant fluid loss, increasing the risk of dehydration. Make sure you stay adequately hydrated before and during exercise. It is recommended to consume 0.5 liters of water or a sports drink at least one hour prior to your run. Drink some water 15 minutes before starting your run. During extended workouts lasting more than 1 hour, aim for approximately 1 sip of water or sports drink every 5 minutes on average. While sports drinks are not essential, they are recommended as they contain electrolytes that aid water absorption and replenish lost electrolytes due to sweating. After your workout, be sure to consume at least another half liter of water.
If you can’t take water with you, try planning your workout in areas with access to water sources. Alternatively, consider investing in a bottle belt or a camelback for convenient hydration. Water can also help cool your body temperature by pouring it over your head or wetting your hat or t-shirt!
5. Be patient and adapt your training
Be patient and allow your body to adapt to higher temperatures! It typically takes around 10 days to acclimate to the heat. Gradually increase the duration and intensity of your workouts during this time. This will enable your body to lower heart rate, regulate core body temperature, and increase sweat production. Heat impacts the body on a physiological level. The increased heart rate is a result of the body’s effort to combat overheating, leading to reduced energy availability in the muscles (as the focus shifts to cooling).
Therefore, don’t solely concentrate on pace, cadence, or speed. Listen to your body and adjust your training accordingly. You can split a long run into shorter segments or incorporate water-based activities in your routine. Slow down your pace, take breaks when feeling fatigued, and avoid being too demanding. It’s a scientific fact that we all slow down in hot weather. Focus more on effort rather than strict guidelines. Remember, summer is a time for vacation and enjoyment!
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