Tips for Running in Hot Weather
Running In Hot Weather
Running can be a tiring and overall exhausting exercise, however if you are running in a hot weather that’s double the trouble! Running in the heat may seem impossible to you, however it’s not, many people in fact prefer to run in the heat as this makes them sweat faster, hence reduce calories at a faster rate. You may even develop a tan in the process. However, heat and sun exposure can be very dangerous and unhealthy. Especially the harmful ultra Violet rays! Therefore it is important for you to take precautions!
Here is a list of tips that will help you stay on your feet in the heat:
So now you won’t have to let heat come in the way of your running schedule!
Hot Weather Running Tip #1- Stay Hydrated!
Hydration is very important in enduring the heat! When running you already lose water from your body. When running in the heat, you lose twice as much water as you would normally! It is advised to drink 20 ounces of water three hours before you begin your run, and to drink another 12 ounces 15 minutes before you begin. During your run, it is advised to constantly stop for water breaks, and even pack up a drink that contains electrolytes, like a sports drink as a substitute! This will keep you hydrated and will keep you energized!
Hot weather Running Tip #2-Keep a check on the Temperature!
Don’t forget to check the weather index before you start out to run. There are different heat temperatures, especially when heat and humidity are combined! Heat over 89 degrees, Is said to be dangerous as this is most risky for heat related health problem like heat strokes!
Hot Weather Running Tip #3- Sun Protection!
The sun emits harmful UV rays that can be cancerous; therefore you need to keep yourself protected from the sun at all times. Pack with you a sweat resistant sun block lotion and keep applying. This sun block lotion should be of an SPF 30. Also wear a hat, and keep glasses on.
Hot Weather Running Tip #4- Suitable Clothing
Wearing suitable clothing for running in the heat is very important. What you will want to wear is called ‘moisture wicking fabrics’. This will make you feel lighter and is non moisture absorbing. Also be sure to wear light colors as this attracts and absorbs less heat!
Hot Weather Running Tip #5- Be Easy!
Because of the heat, it is advised not to go too fast, don’t try making a record. Keep to your usual pace and you’ll be good to go!
Hot Weather Running Tip #6- Let it Pour!
Before running take a nice cold shower or spend some time in the pool. This will prevent you from heating up. Or even while running if you feel like you are heating up, then keep a pitcher of cold water in handy and pour it over yourself! This will get you feeling fresh instantly!
Hot Weather Running Tip #7- Listen To Your Warning Signs!
Pay attention to the signs your body gives! If you are feeling dizzy, nauseous and if your body stops sweating, that means you are having a heat stroke. It is advised to completely stop sunning and rest in some shade!
Hot Weather Running Tip #8- Direction Of Wind
Track what way the wind is blowing, and begin with the wind hitting your back. That way when you are all heated, up and begin to run in the opposite direction the wind will be blowing on your front!