It is important to keep ourselves as healthy as possible. Thus, taking a run or a jog a day keeps our immune system strengthened. However, there are also reasons to slow us down in completing our exercise routine, and one of them is the season we are in. Let’s admit it, and it often let our laziness falls during summer when the weather is warm. We tend to choose more on having a great time dipping in the pool, heading to the beach, or just lazing out in our porch taking refreshing lemonade. But, don’t let it stop your motivation in having a run or just stop during this time. There are ways you can cope up and endure the summer heat when you are jogging. Let us help you with your motivation to keep your exercise routine be in the track again. Take note of these important running tips.
It is vital to be well-hydrated no matter what, especially when doing exercises under the summer heat. Keeping our body well-hydrated is one of the keys for a good workout no matter what the season is. Thus, you have to take note also when and how much water you will take during this time. It is easier to assume that drinking water before running, though it is not the case. If you consume a lot of water hours before your run or jog, it can make you need a restroom more.
Take note to be in peak shape, have only small sips of water for every ten minutes approximately. Don’t wait for the time you will feel thirsty, that is already an indication that your body is losing 1 per cent of body fluids. If you are into the long run, your body loses water and minerals. So, it is vital to bring carbohydrate-packed energy drinks or electrolytes. Hence it is to maintain your endurance level while running under the summer heat.
Wearing the Right Garments
It is important to have the right and appropriate attire when you are running. You can’t just go for a jog when you are in your jeans. It makes you uncomfortable and feels uneasy with those, especially when the temperature rises. Wearing jeans while running will make your body overheat and might cause you health issues later on. When you are running under the blazing heat of the sun, wear something comfortable, breathable and Dri-fit fabric—your purpose when jogging is to sweat out, not to seal your sweat.
Adjusting Body’s Temperature
Before going out for a run or jog under the summer heat, you need to let your body adjust with the outside temperature first. For example, if you are living in an air-conditioned room, running straight into the sun can make your body feel ill rather than good. It can make you fatigue faster and give you a hard time in running than feeling better. In this case, you can cool down your body’s temperature by taking a lukewarm shower. Hence, this way, you are preparing your body from the outside heat. Taking a shower before running is actually beneficial and effective, especially running during the evening after a day at work.
If you are already running and feel the sun’s heat is too much to handle, take a rest in a shaded area for a while. Thus, this way, you can relax and adjust your body’s temperature. You can also dampen your clothes and wet your hair if you are too hot during your run.
Many runners and athletes in the world love to beat their own records. They love to push themselves hard to exceed their personal best. Thus, this is commendable. However, it can sometimes be harmful to one’s body. Beating your own record is okay but not too much, especially if you are also beating the heat of the summer sun. It is essential to take note in assessing your expectations in this weather. One of the consequences it can affect your body is heatstroke. Humidity and heat play a significant role in increasing your body’s temperature. If you feel first signs of heatstroke, immediately stop from running and take a rest in a shaded area. Remember, assert your body, enjoy your running time but don’t force yourself too much.
Running At The Right Time
You can also check your schedule on when is your best time to take your run where your body can adapt easily. Choose what time you will take for a run. You can run during morning, afternoon or evening, and the choice is yours. If you would like to have it in the morning, you can try a pre-9am run. It can help you to function at work if you find it hard to work during hot summer days. Running at this time can help you feel more positive and energetic. It helps release happy hormones in your body that can increase your productivity at work. Take note that you have to stretch your muscles but carefully before a morning run.
When To Run
Running in the mornings is actually the coolest part of the day during summer, you are less likely to overheat as you sprint around. If you opt to take a run during the afternoon between 4 in the afternoon till 7 in the evening, your body is in the best possible condition. Your body temperature is at its highest, and your muscles are more flexible and relaxed. With these reasons, you can easily feel lighter and can go faster for a longer time. Based on a study, our lungs are 6% better in function in the afternoon than at any time of the day. Thus, this means that our body temperature and limber muscles together with our lungs can function better. Hence, increasing our stamina and can run for larger stretches.
If you choose to run in the evening, your body releases hormones that are important for energy metabolisms like the thyrotropin and cortisol. These hormones are at its peak during the evening, and it contributes a lot to make your running more effective.
Coping with the summer heat while running can be easier with these tips. Aside from your body can release sweat, it can also help you not to overwork your body under the heat. After all, it is up to you when is the right time to take your run.