It’s Getting Hot in Here.. 5 Tips For Summer Running
Although we’re still only in July, it’s definitely feeling like August out here. Our innovative care strategies at Foundation Physiotherapy & Wellness will help you find quick relief.
With the weather getting nicer and hotter, here are 5 tips to keep you running safely this summer.
1. Run during the coolest time of day
Take advantage of those long summer days and run early in the morning or later in the evening when the mercury is it’s at its lowest. If that’s not possible, try taking that run on a treadmill indoors.
Bonus tip: pick a shady route
2. Hydrate, hydrate, hydrate
Hotter days means more sweat. Two hours before heading out, try drinking 8-16 ounces (2 cups) of water to make sure your properly hydrated. During your run (especially if it lasts more than an hour), drink at regular intervals. You can also consider gels or electrolytes here to replenish what you lost in your sweat. After your run, plan to drink 1-2 glasses of water for every 20 minutes that you ran.
Now that water fountains are open again (at least here in Toronto), try planning your route around those or bring water with you on a belt.
3. Light and loose clothing
Pick light colored and loose-fitting clothing to reflect the sun rays to keep you cool. Also avoid heavy cotton clothing that will keep you warm and won’t allow a breeze to pass through.
P.s don’t forget a hat or sunglasses!
4. Don’t skip the sunscreen
Sunburnt skin doesn’t sweat well, so if you have large sunburns your body won’t be able to regulate its temperature very well. Those sunburns will also take extra energy to form and heal taking away from your runs. So apply a layer of sunscreen before heading out to help protect you from those UV rays and keep you cool at the same time.
5. Slow down: Run by effort not pace
Heat increases our heart rate (even at your regular pace). So slow down to allow your body to adjust.
You should be adding ~4sec per km to your pace for every 1∞C above 15∞C. So if my typical running pace is 6.00/km, here’s how you can increase your running pace:
- 16∞ – 6.04/km
- 17∞ – 6.08/km
- 18∞ – 6.12/km
- 19∞ – 6.16/km
- 20∞ – 6.20/km
- 21∞ – 6.24/km
Happy running friends!
Contact us or schedule an appointment today at Foundation Physiotherapy & Wellness.