Summer running can be a great way to stay in shape and enjoy the outdoors. However, running in hot weather poses some unique challenges, such as dehydration and heat exhaustion.
As a beginner, I avoided running outside during the summer months. The humidity would be so bad, at times it felt like I was breathing through a straw. I would also get dizzy and have to take breaks, which left me feeling defeated. I didn’t know that I would only need to make a few tweeks to my routine to be able to keep running during the summer.
In this article, we’ll explore some tips for safe summer running, the signs of heat exhaustion to watch out for and alternative exercises you can do to when its dangerously hot.
Is it possible to train in the summer?
It is possible to continue running in the summer. There are many athletes who continue running during the summer months, even in hot and humid conditions. Many professional runners, including marathoners and track and field athletes, train year-round and don’t take a break during the summer.
Some runners even prefer running in the heat, as it can help improve their endurance and heat tolerance. However, It’s also worth noting that some runners may choose to alter their training during the summer months.
Hydration is Key to Summer Running
Staying hydrated is essential for any physical activity, but it’s especially important during the summer months when temperatures are high. When you run, your body loses water through sweat, and if you don’t put those fluids back into your body, you can quickly become dehydrated.
To stay hydrated during summer runs, drink plenty of water before you start, and bring a water bottle or hydration pack with you. We go more in depth about staying hydrated in the article, “Fueling Your Run: Nutrution for Runners.” Aim to drink at least 16-20 ounces of water before your run and 7-10 ounces every 10-20 minutes during your run.
If you’re running for more than an hour, you may want to consider a sports drink that contains electrolytes to help replace the sodium, potassium, and other minerals lost in sweat. My favorite sports drink is BodyArmor, which we linked for you on Amazon. It tastes great and most of its ingredients are natural.
Choose the Right Time and Place to Run
The best time to run during the summer is in the morning or late afternoon when temperatures are cooler. Avoid running during the hottest part of the day, usually between 10 a.m. and 4 p.m. If you must run during these hours, try to find a shaded area or run indoors on a treadmill.
When choosing a route, look for shaded trails or paths that have plenty of trees or buildings that can block the sun. Avoid running on hot pavement or concrete, as they can increase the temperature and make it harder to regulate your body temperature. I also choose routes with fewer hills.
Dress Appropriately
Wearing the right clothing can make a big difference in how comfortable you feel while running in the summer. Choose lightweight, breathable fabrics that wick away sweat, such as polyester or a polyester blend. Avoid cotton, as it absorbs sweat and can become heavy and uncomfortable.
Wear light-colored clothing that reflects the sun’s rays. I put all my black running gear away in the summer, just in case I forget. Nothing is worse than running in the heat and having your clothes be twice as hot as normal.
You should also consider a hat or visor to protect your face and eyes from the sun. There are hats and visors we linked for your on Amazon. Sunglasses are also helpful to protect your eyes in the summer.
Don’t forget to apply sunscreen to any exposed skin, even if it’s cloudy outside. Just make sure it’s sweat-proof and water-proof. You want the sunscreen to last through your whole workout and in case you decide to run through a sprinkler or two.
Listen to Your Body
Running in the heat can be tough on your body, so it’s essential to listen to what your body is telling you. If you start to feel dizzy, lightheaded, or nauseous, it’s time to take a break and cool down. Find a shaded area, sit down, and drink water until you feel better.
If you experience any of the symptoms of heat exhaustion, such as headache, fatigue, or confusion, stop running immediately and seek medical attention.
Adjust Your Pace and Expectations
Running in hot weather can be more challenging, so it’s important to adjust your expectations and pace accordingly. Don’t expect to run as fast or as far as you would in cooler weather. Instead, focus on maintaining a comfortable pace and getting the miles in.
Consider shortening your runs or splitting them up into two shorter runs during the day.
Stay Safe
Summer running can be enjoyable, but it’s essential to take steps to stay safe. Let someone know where you’re going and when you expect to return, and carry a phone with you in case of an emergency. If you’re running in a secluded area, consider running with a friend or a group.
Be aware of your surroundings and listen to your instincts. If something doesn’t feel right, trust your judgment and change your route or turn back. This is true any time of the year.
Signs of heat exhaustion
Heat exhaustion is a serious condition that can occur when the body overheats and loses too much water and salt through sweating. If left untreated, it can progress to heatstroke, which is a medical emergency. Here are some signs and symptoms of heat exhaustion to look out for:
- Heavy sweating
- Weakness or fatigue
- Dizziness or lightheadedness
- Nausea or vomiting
- Headache
- Muscle cramps
- Cool, moist skin with goosebumps despite the heat
- Rapid heartbeat
- Dark urine (a sign of dehydration)
If you experience any of these symptoms, it’s important to take immediate action to cool down and rehydrate. Move to a cooler, shaded area, remove any excess clothing, and drink cool water or a sports drink containing electrolytes. Applying cool, damp towels to the skin or taking a cool shower can also help lower body temperature.
If your symptoms persist, or you experience confusion, fainting, or seizures, seek medical attention immediately. Heat exhaustion can quickly progress to heatstroke, which can be life-threatening if not treated promptly.
Lower impact exercises during the summer
Sometimes during the Summer it can be so hot that running is out of the question. During these times, switching from running to a lower impact exercise will help you stay active and also be mindful of the heat and its potential effects on your body.
- Swimming: Swimming is a great low-impact exercise that can help you stay cool while still getting a full-body workout. Whether you swim laps in a pool or take a dip in the ocean, swimming is a great way to improve your cardiovascular health and build muscle strength.
- Cycling: Cycling is another low-impact exercise that can be done outdoors or indoors on a stationary bike. It’s a great way to burn calories, improve cardiovascular health, and build leg strength without putting too much strain on your joints.
- Walking: Walking is a simple and effective way to stay active during the hotter months. It’s a low-impact exercise that can be done indoors or outdoors and can be easily incorporated into your daily routine. Try taking a walk early in the morning or late in the evening when temperatures are cooler.
- Yoga: Yoga is a low-impact exercise that can be done indoors or outdoors and can help improve flexibility, balance, and strength. Many yoga studios offer classes in air-conditioned rooms, or you can follow along with online videos at home.
- Pilates: Pilates is a low-impact exercise that focuses on building core strength and improving flexibility. It can be done indoors or outdoors and can help improve posture and reduce the risk of injury.
- Water aerobics: Water aerobics is a low-impact exercise that can be done in a pool or other body of water. It’s a great way to improve cardiovascular health, build muscle strength, and stay cool during the hotter months.
- Rowing: Rowing is a low-impact exercise that can be done indoors or outdoors. It’s a full-body workout that can help improve cardiovascular health, build muscle strength, and improve posture.
Remember to listen to your body and adjust your workout intensity and duration as needed. Stay hydrated and take breaks as necessary to avoid overheating and dehydration. By incorporating these lower impact exercises into your routine, you can stay active and healthy while still being mindful of the heat during the hotter months.
Conclusion
Summer running can be a fun and rewarding way to stay in shape, but it’s essential to take precautions to stay safe and healthy. Remember to stay hydrated, choose the right time and place to run, dress appropriately, listen to your body, adjust your pace and expectations, and incorporate lower impact workouts into your routine.
By following these tips, you can enjoy all the benefits of summer running while minimizing the risks. So lace up your running shoes, hit the pavement, and enjoy the great outdoors!
