Although we aren’t maybe feeling the heat just quite yet, summer is here and there’s no denying that warm days are ahead. Here’s how you can adapt your training and stay on pace for the fall race season ahead.
This summer may have been short and sweet. But the heat and humidity in the fall can intense especially during a heatwave or in the concrete jungle of urban living. And although the temperatures can feel uncomfortable for some, the heat poses real health risks such as heat exhaustion and the medical emergency of sunstroke for runners. So when the mercury rises here are some tips to keep you running strong.
Time your run
Adjusting the time of day that you lace up can make a big difference. Try to head out first thing in the morning before the sun is at full strength or near the end of the day when the temperature is slightly cooler. Whenever possible avoid running between the hours of 10-4 when the sun is at it’s hottest.
Keep Hydration on High
It might seem obvious, but don’t forget to bring water when you run. Keeping your body properly hydrated not only keeps you running optimally but it also helps your body regulate your internal temperature. And remember, when you feel thirsty you are already slightly dehydrated.
Gear down, stay cool
When gearing up for your run opt for light colours, as they reflect the heat of the sun and help keep you cool. And choose light, breathable wicking fabrics to help the breeze reach your skin and keep you cool. There is nothing worse than feeling hot and way down by a sweat soaked cotton t-shirt.
Before you head out for your run lather on the sunblock. Go for a sunblock with a minimum SPF of 30 and double check that it’s also sweat proof. And throw on a pair of sunglasses to protect your eyes. There are lots of great sunglasses designed for runners but just be sure to choose a pair with high quality lenses in order to protect your eyes against the harmful UV rays. And don’t forget your hat. A hat will keep the suns rays off your head and face, keeping you cooler and helping prevent heat associated illness.
Keep it short
When the weather is more like the Sahara than Canada decrease the intensity and the duration of your run. There is no benefit to pushing yourself too hard; you’re better off switching up your training days.