It’s no secret that summer can be brutally hot, and training in the heat can be tough on your body. But with the right precautions, you can make heat training a part of your summer running routine and come out stronger for it. Here are some tips on how to beat the heat and get the most out of your summer running.
Dehydration is one of the main concerns when running in the heat, so it’s important to make sure you’re drinking enough water both before and after your run. A good rule of thumb is to drink about 20 ounces of water two hours before you head out, and then another 8 ounces right before you start. During your run, aim to drink about 6-8 ounces of water every 20 minutes. And after you finish, be sure to rehydrate with a recovery drink or more water.
Water is essential for our bodies to function properly. Every cell, tissue, and organ in our body needs water to work correctly. That’s why it’s important to make sure we are getting enough water every day.
We can get water from the foods we eat as well as from drinking fluids like water, juice, and milk. Some foods contain a lot of water, while others not so much.
Here are some water-rich foods that can help you stay hydrated:
Watermelon: This summer fruit is 90% water. Watermelon is also a good source of vitamins A and C.
Cucumber: Cucumbers are about 96% water. They are also low in calories and a good source of vitamin K.
Strawberries: These sweet berries are 92% water. Strawberries are also a good source of fiber, vitamins C and B6.
Cantaloupe: This sweet melon is 90% water. Cantaloupe is also a good source of vitamins A and C.
Oranges: Oranges are 87% water and a good source of fiber, vitamin C, and thiamin.
Grapefruit: This juicy fruit is 88% water. Grapefruit is also a good source of fiber, vitamin C, and potassium.
Tomatoes: Tomatoes are 95% water and a good source of vitamins C and K.
Lettuce: Lettuce is 96% water. It is also a good source of vitamins A and K.
Spinach: This leafy green is 92% water. Spinach is also a good source of vitamins A, C, and K.
Celery: Celery is 95% water. It is also a good source of vitamins A and C.
Cauliflower: Cauliflower is 92% water. It is also a good source of fiber, vitamins C and B6.
These are just a few of the many water-rich foods that can help you stay hydrated. So, next time you’re looking for a snack, reach for one of these water-filled options. Your body will thank you!
Dress for success
What you wear can make a big difference when running in the heat. Lightweight, breathable fabrics will help keep you cool and dry, while dark colors will absorb more heat. Also, consider wearing a hat or visor to protect your face from the sun. And don’t forget the sunscreen!
Slow it down
When the temperature rises, it’s important to slow down your pace to account for the added stress on your body. A good rule of thumb is to add 15-30 seconds to your per mile pace for every 10 degrees above 60 degrees Fahrenheit. So if you normally run a 9-minute mile, you would want to slow down to a 9:15 pace in 70-degree weather.
Be flexible with your schedule
If the thought of running in the heat makes you cringe, don’t hesitate to adjust your schedule accordingly. If it’s too hot to run during the day, try getting up early for a sunrise run or wait until the evening when the temperature has cooled down. And if you just can’t seem to escape the heat, take your run indoors to a local track or treadmill.
Listen to your body
Above all, it’s important to listen to your body when running in the heat. If you start to feel overheated, dizzy, or lightheaded, slow down and take a break in the shade. And if your symptoms don’t improve, stop running and seek medical attention.
With these tips, you can make heat training a part of your summer running routine and come out stronger for it. Just be sure to listen to your body and take the necessary precautions to stay safe and cool.
Happy summer running!