Let’s talk about running when the mercury climbs, there’s no wind, and you really feel like running... that is, until you actually need to leave home. When the thermometer hits 30 C degrees or higher, you may break out in sweat at the very thought of moving a hand or a leg, let alone going for a run. You make all those “fantastic” excuses in your head so that you don’t have to work out. Don’t give up! I will give you a few great reasons so that you don’t feel the heat as much.
Running for pleasure or to stay in shape?
If you are an avid runner, you will not be deterred by the heat. After all you are doing what you love to do. What if you are running for other reasons though? Do you want to get in shape, improve your performance, shed some extra pounds or tone your body? Follow these precautions to cope with the heat.
Run at dawn in the summer
If the heat wave does not seem to end, consider running early. It may be difficult in the beginning, particularly for those of you who like to sleep in but give it a try – perhaps you’ll love early running and will continue to run at dawn when the summer is over. Morning air is fresh, the temperatures are lower (but don’t expect the cold) – you will give your body a nice workout for the rest of the day.
Run on an empty stomach
Running early will allow for faster fat burn because the body gets energy from the stores of fat, among other things. Keep in mind though that you should not run on an empty stomach for more than 30 minutes – if you run longer, you will run the risk of losing your muscles rather than burn fat, and it’s not something that you want.
Did you know that research shows multiple benefits of morning activity? People who work out in the morning tend to be more disciplined, have more energy and are more effective at work.
Run in the evening
When the sun is starting to set, you can sigh in relief. Finally, the time to cool off a little. It’s the perfect time for a run. And you won’t have the blazing sun on you. While running in the evening, you might even get a treat of a free frog, cricket or cicadas concert. Feel the vacation mode.
Planning your route
When the temperatures rise, it is very important to choose the right place for your run. Your perception of temperature will depend on the route you choose and when you are running in hot weather, you want the temperature to feel as low as possible.
- An asphalt road or a concrete sidewalk?
Neither. When the temperatures rise, try to avoid asphalt, concrete and high buildings. It feels warmer between buildings and it is more difficult to feel a breeze. Asphalt and concrete absorb heat fast and unfortunately, they radiate it back just as fast.
- Greenery
Trees provide shade – the more trees, the more shade there is. You don’t feel the heat as much and you are more likely to feel the wind breeze. Choose the green areas: meadows, parks, forests or places near bodies of water; rivers, lakes or ponds. Running in nature is not only good for your endurance, you will also get more fresh air into your lungs, get more oxygen in your body and you will have better views. After all, it is nicer to be surrounded by greenery than concrete in hot weather.
How about power walking?
If you are not sure about intense running during the heat wave, choose something less invasive. Power walking is a great alternative. You can walk long distances, even when there is a heat wave. When you feel tired, take a brisk walk. After you’ve got some rest, start running. Ideally, the power distance and the rest distance should be similar.
Choose interval running
If you don’t have the time for long routes, choose interval running – short periods of high intensity running alternated with longer periods of rest. Just 20 minutes a day is enough for beginners. Split your workout into series of 15-20 seconds of maximum activity and up to 45-55 seconds of rest (i.e. sprint followed by a slow jogging).
Did you know that interval running has a positive impact on your body even a dozen or so hours after you have completed your workout? You have been resting for a long time, and your body keeps burning the fat.
Running clothes for the summer
If you think it doesn’t matter what you are wearing during your workout in hot weather because you will sweat anyway, just think again. Imagine the heat is unbearable, you wrap yourself in a garbage bag rather than put on a T-shirt, and you go for a run. Can you imagine that? You break into sweat at the very thought of it.
- Type of fabric
There are workout clothes made of synthetic fabrics that are comfortable, excellent at wicking away sweat, breathable and do not “burn” your body. Choose them when you are working out in the heat.
- Light-coloured loose-fitting clothing
There are some pieces of clothing that must fit tight, such as your underwear. The T-shirts and shorts should be more loose-fitting to avoid chafing, unpleasant sticking to your body and the feeling of extra heat. The colour of your clothing has an impact on your psyche – when you are putting on black clothes on hot days, it is a signal for your body that it is going to be hot. Choose light colours – wet white clothes give a sense of coolness as they evaporate.
- Thermoactive underwear
Did you know that thermoactive underwear and thermal underwear are not the same?
Thermoactive underwear is the perfect choice for running in hot weather. Clothing made for outdoor workouts It is to ensure the right body temperature and breathability. Just don’t mistake one for another! There is also thermal underwear that is available on the market which is to keep the body warm. It would be a fatal mistake to wear thermal underwear on a hot day.
- Headwear
A baseball cap is a must. Surely you do not want to faint while running, right? Not to mention a heatstroke. By protecting your head, you will not feel the heat as intense as it is, because headwear has a cooling effect on the body.
Stay hydrated
There are all types of water bottles on the market – some have snap hooks, some are made of foil, some are foldable and others have a special handle for comfortable holding. All that is to make them as convenient as possible during a run. Keeping your body hydrated is necessary especially during hot days and during physical activity in the outdoors. Take small sips frequently. Avoid drinking a bigger amount of water at once to avoid an unpleasant sensation in your stomach.
- Aren’t two bottles too much?
If you decide to bring two small water bottles with you, your arms will have an extra isometric workout. You can drink up one bottle, and use the other one to cool off strategic body parts: your wrists, your palms and your neck. That way you will effectively cool down your body.
How about a treadmill?
If it is very hot and unfortunately, you are unable to go out running in the heat, maybe it is worth considering a gym card? Treadmilling is pleasant, rhythmical, and there is nothing to stop you. In addition, you can have an interval running workout or run on a hill. The gyms are air conditioned. The temperature is steady and you have extra water at your fingertips.
Keep in mind that your body is able to adapt to the weather conditions within 7 days. When working out in hot weather, start with less intensive workouts and slowly make it more challenging. After a few days, your perception of heat will no longer be as intense.
Sources:
A. Przybylska, A. Peszek, Jak biegać zdrowo? – poradnik dla biegaczy, 2011.
Jak zacząć biegać, praca zbiorowa, wyd. Athlete, 2016