Eight key tips for running in the heat

The sun and the heat that summer brings has numerous benefits for your body, however these two elements of nature can become dangerous for the health if the athlete does not take some precautions when going out to run and perform a certain effort.

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There are some preventive methods that any runner can put into practice, regardless of their fitness and preparation, to protect themselves from the sun's rays and avoid excessive heat absorption before, during and after the training session. Here are eight tips to help you enjoy running this summer, despite the high temperatures.

Avoid running in the middle of the day

If you want to avoid possible discomfort, forget about running at midday when the sun is at its zenith and the ambient temperature is at its highest. Try to enjoy running early in the morning or late in the afternoon (before going to work or just on your way back). This way you do not absorb so much energy during the effort. On the other hand, it is recommended that you choose routes preferably with shade such as parks or forests.

Hydrate before, during and after exercise.

Regardless of the time of year, but especially during the summer season, it is essential that your body is well hydrated before, during and after exercise. Don't wait until you are thirsty to replenish fluids. Regularly take small sips of water about every 15 minutes.

Wear breathable clothing

There is now highly breathable and roomy running clothing specifically for summer running. The technology with which these sports garments are manufactured greatly facilitates the evacuation of sweat and helps to evaporate the heat from your body.

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Acclimatize your body to the heat

Design a training plan for your body to vaya used to the summer heat. A good time to start is spring, as the days of sunshine are gradually increasing. Consistency is essential for the training program to bear fruit.

Lower your body temperature

Before going out for a run during the summer season, it is highly recommended that you take a shower with lukewarm to cold water to reduce the hot flush after a day's work. Also, if you feel too hot during your running training session, when you find a source, wet your face, the back of your neck and your hair. At the end of your workout, do not shower immediately, your body temperature should gradually drop.

Protect your head and skin from the sun

At this time of the year it is - I would almost say mandatory - to wear a cap to protect yourself from the sun's rays and to facilitate the evaporation or transpiration of body heat through your head. On the other hand, the sun burns your skin. Apply sunscreen with a high protection index to your face, arms and legs a few minutes before going out for a run. Likewise, it would also be advisable to wear sunglasses to protect your eyes.

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Warm up just enough

Unlike in winter when temperatures are low, in summer your muscles warm up more quickly because of the ambient temperature, so the warm-up session may be shorter.

Beware of heat stroke

Never overexert yourself. Both heat and humidity are the first factors that cause your body temperature to rise. Nausea, dizziness, headache or disorientation are some of the symptoms of heat stroke, which can have serious consequences on the runner's health. If you notice any of these symptoms, you should stop and seek shade.

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