Running in hot weather: 10 important rules


If you have long waited for the start of running season, then summer is a great chance for a beginner to start jogging. This is also a great time for experienced athletes, as running in hot weather improves their performance much more efficiently and faster.

It doesn’t matter what your running experience is or how strong you are. Running in hot weather requires you to control your body. The most common summer running problem is overheating of the human body.

If you do not want to overheat during training, then follow my advice.

What you need to remember about running in hot weather?

1. It is necessary to be prepared for the heat

To start running in July when the sun becomes very bright and hot is a bad idea. If you want to tolerate the heat normally, then start your training in the spring! In spring, the sun only begins to heat up, gradually raising the temperature of the environment.

Build your own training plan in such a way as to gradually fall into warmer hours.

If you still are running in hot weather in the summer, then try to choose the days or hours when the sun does not heat the earth and air so much. For example, you can run in the early morning or late evening.

2. Choose the coolest time of the day. Shadow is your savior

To avoid sunstroke and terrible heat, start your workouts early in the morning before going to work. You can also go jogging in the evening when your work day is coming to an end.

So that the sun does not reach you and does not bring problems in the form of heat stroke or burns, try to build your route through places with a lot of shadows. Thus, an ideal place for jogging might be:

  • A park;
  • Forest;
  • Alley;
  • Area with high-rise buildings.

Gradually, your body will begin to get used to running in hot weather.

3. Running in hot weather does not require a long warm-up

In summer, you do not need to devote much time to warm up, as in winter. This is due to the fact that in the hot season your muscles warm up very quickly. In winter, this takes longer due to the constant need to maintain the temperature of one’s own body in the cold. During training, adjust the time and quality of your workout depending on the temperature.

4. your clothes should be light and loose

Clothing for running in hot weather should be light and sewn from air-supplying material. It may sound strange, but in warm clothes you can catch a cold. Therefore, buy special summer clothes at a sports store. Its texture and special tailoring will help you effectively get rid of excess moisture on the body and maintain optimal body temperature.

5. Running in hot weather should be accompanied by constant coolingRunning in hot weather should be accompanied by constant cooling

Before running in hot weather, you need to cool your body so that it is easier for you to start exercising. To do this, just take a light warm shower before leaving the house. In addition, this cooling method is especially effective for evening runs. All day you sat in a stuffy office, your legs and arms became numb. A light warm shower can relax the muscles and remove the swelling.

If during the training you still feel the heat, then use a small tricky technique: slightly wet your hair and your clothes. As long as the moisture on the body evaporates, you will arrive in a stream state due to a comfortable temperature.

6. Water is your protector

It doesn’t matter what time of year you are running. Sufficient water is a good athlete’s health. Running in hot weather requires a person to drink as much fluid as possible. During a regular workout, you lose a lot of water. During running in hot weather, thirst can be doubled!

What is important to remember?

Remember that in hot weather you lose not only valuable reserves of fluid in the body, but also many minerals. You can save the supply of electrolytes using special isotonics. Isotonics – drinks, which include the necessary amount of minerals, carbohydrates and vital vitamins.

Water is your protector

7. Headgear

A cap, a panama hat, a large head scarf are just a few of the headgear options that you should wear before training. If your head is open to sunlight, running in hot weather will instantly turn into an attempt to lie down in the shade after a sunstroke!

8. Eye and skin protection

Don’t think that you will get off with a light tan during training in the summer days. The sun is very insidious. Be sure to wear sunglasses so you don’t have to squint constantly. Also buy a sunscreen that can keep your skin intact.

9. Don’t be too diligent!

Heat stroke is a sudden ailment that can knock down even the most staunch athlete. Be sure to read about the symptoms of heat stroke before you start exercising. If, during running in hot weather, you recognize one or more of these symptoms, then try to see a doctor immediately or at least return home.

running in hot weather means comfortable clothes in which your skin will breathe

10. After training, return to normal body temperature

Many athletes go to take a cool shower right after training. This is a big mistake and fallacy! Sudden changes in temperature can reduce the muscles in the arms and legs, make the heart work intermittently, you can simply get sick.

To cool properly after jogging, first take off your clothes, wash your face, and drink a cool drink. Only after that take a cold shower.

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