Written by Jay M. Dennis, Fitness Center Manager
Even if July turns out to be the coolest July in history, we all know the dog days of summer are approaching. That doesn’t mean your outdoor running has to take a hit, so if you’re starting or just want to keep running outside, listen up.
The first part of running in the summer is preparation. Wear loose fitting, light colored clothing, and preferably a material that wicks away moisture. Or carry a squeegee while you run and do it yourself. Sunglasses are must, but make sure they block the UVA and UVB rays. A hat is good, but you lose a lot of heat through your head so don’t wear a real heavy or tight fitting hat. And always put on sunscreen. SPF 30 should be fine for most people and an ounce should cover your body. Go with waterproof sunscreen and don’t get it in your eyes! Sorry. I was channeling my grandma there.
Ok, now you are dressed and ready to go. Now what? Try and run in the coolest parts of the day - the morning or late evening. Avoid 12-3pm as this is the hottest part of the day and ozone levels are at their peak. It takes your body about two weeks to get used to the heat. So take it easy during that time. Don’t push yourself and go for a personal record - just get your time in. Even after a couple of weeks, you’ll still want to run at a comfortable pace, which may not be what you have run in the past. Remember, it’s all about controlling your temperature. Like a car, if you get too hot, you’ll start spewing coolant all over the place. Ok, maybe not exactly like a car, but it can still be bad.
And finally, don’t forget to get plenty to drink. Start drinking a couple of hours before you run. And we’re talking about water here, ok? Then about 15 minutes before you run, drink some more. For runs over 45 minutes, use a sports drink. Less than that - stick with water.
Finally, a few warnings: If there’s a heat advisory or smog alert, head indoors. Nobody thinks you’re impressive for running in 95 degree heat with 90% humidity. Or if you start to experience heat illness, stop running, find some shade and drink some water. Heat Illness symptoms include headache, confusion (more so than usual), loss of muscular control, hot and cold flashes, upset stomach and oversweating followed by clamminess and no sweating.
If you have any questions, let me know. I’ll be in the fitness center - in the air conditioning.
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