If you’re a seasoned runner who’s spent the winter cooped up in the gym, pounding away on the treadmill, and are now looking to experience what summer has to offer by getting outdoors for your runs, it’s important to consider a few safety factors to ensure you enjoy these warmer weather runs.
Many people think they can just step outside and go, but unless you take a few key considerations into account, your run might not be as enjoyable as you hoped.
Let’s take a quick look at what you need to know about running in warm weather so you can make sure you’re prepared before stepping outside.
Key Considerations for Running in the Heat
Think About Hydration
Perhaps the most important thing to remember when moving your workouts outdoors is ensuring you’re properly hydrated.
Staying well-hydrated is crucial for maintaining performance, preventing light-headedness or dizziness, and avoiding excessive fatigue.
Drink a few glasses of water about 30-45 minutes before you head out to avoid starting your run in a dehydrated state. During the run, aim to consume about 8 oz. of water every 15-20 minutes.
Dress Appropriately
The next consideration is your clothing. You want to stay as comfortable as possible while running, so choose a shirt and shorts made of materials that wick moisture away from your body.
These types of clothing can significantly affect how cool you feel during your run and can help manage sweat more effectively.
Know the Difference Between Fatigue and Heat Exhaustion
Another important aspect is learning to distinguish between regular workout fatigue and heat exhaustion.
Regular fatigue often feels localized, usually affecting your leg muscles, while heat exhaustion impacts your entire body. You might feel less coordinated, and every movement—even arm movement—could feel like a major challenge.
You may also experience light-headedness or difficulty concentrating, which are clear signs that you need to slow down or stop to rest.
If you experience heat exhaustion, it’s important to stop and recover immediately—never try to “push through” it as you might with regular muscle fatigue.
Always Wear Sun Protection
Another essential consideration when running in warm weather is sun protection. Even on cloudy days, you can still get a sunburn, so it’s crucial to cover up.
Invest in a good-quality, waterproof sunscreen that can withstand sweat and water splashes, helping you stay protected throughout your run.
Many runners also choose to wear a hat to shield their eyes and keep themselves cool—this could be another useful addition to your running gear.
Fuel Up Adequately
Finally, don’t forget to fuel up properly before and after your run.
A common issue for runners in hot weather is a loss of appetite, which can lead to problems with recovery and overall energy levels throughout the day.
Remember, you’re still burning a significant amount of calories during each run, and it’s important to replace those calories to restore muscle glycogen levels. If you’re not in the mood for a full meal, consider protein shakes or energy gels designed for runners to meet your calorie needs.
If you’re doing a longer run—lasting over an hour—make sure to use carbohydrate gels or liquids during the run to maintain your energy levels.
A lack of fuel can derail an otherwise great run, so make sure you stay on top of your nutrition.
In summary, here are the key considerations for enjoying your summer runs safely. Running in warm weather can be incredibly enjoyable, but it’s essential to take the necessary precautions to maximize the benefits.
