Run Safer in Summer Heat

Summer is getting into full swing. That means we’re all spending more time outside. Maybe you’re training for a fall race like a half or full marathon. Or maybe you’re inspired by the nicer weather and longer days to get out and get moving. No matter what is motivating you, it’s a great time for enjoying the outdoors and working towards new goals.

As you spend more time outside (yay!) and the weather gets hotter, it’s important to make sure that you are taking steps to enjoy running safely. This is particularly critical for those training for longer distances like a half or full marathon since this can exacerbate dangers like overheating and dehydration. Here are some tips to keep you safe so you can enjoy your outdoor activities throughout the hottest months:

Get out early! As tough as it may be to get up and out the door, mornings, especially before sunrise, are the coolest part of the day. The earlier you can start your run or bike ride the better. This also helps limit sun exposure.

Protect yourself from the sun! Sun protection is key not only to your health, but, done correctly, can keep you cooler during your outdoor sports. The most basic is to wear sunscreen on face, hands, and body. The American Dermatology Association recommends at least a 30spf, broad spectrum sunscreen every day.

If you are a runner, cyclist, or participate in other sports that keep you outside for long periods of time, sun protective clothing may actually be more effective and can help keep you cooler. Light colored, light weight clothes – many athletic wear companies have clothes specifically designed for this purpose, can be equally, if not more, effective a blocking harmful UV rays. Clothing also doesn’t run off in the pools of sweat and have longer staying power if you are on a really long ride or run. Plus, it can wick moisture away from the skin having a cooling effect.

Don’t forget your eyes and face either. A good pair of sunglasses with a hat protects your eyes, allows you to see better, and can keep you cooler.

Finally, focus on staying hydrated. A good hydration plan starts the day before a long workout. Drink water regularly throughout the day then, the morning before your workout, include a large glass of water or sports drink mix. During your activity hydrate throughout and ensure that you are taking in sufficient electrolytes either via hydration mix, sports drink, or tablets. If you are particularly heavy or salty sweater, you may need to adjust the amounts to ensure that you are replenishing what you’re losing. After your workout, you don’t need to guzzle a gallon of water, continue to drink regularly throughout the day, adding electrolytes as needed.

Summertime is such a fantastic time to get outside and work hard. It’s prime training time for fall races like Marine Corps Marathon. Enjoy it to the fullest by staying prepared and safe for the challenges and benefits training in the heat brings.