Staying Safe While Running in the Heat

With summer comes higher temperatures, more sun exposure and higher risks for runners who may not make the necessary preparations to protect themselves from the elements as they try to get in their regular workouts. Even experienced runners can be caught off guard and suffer serious health problems if they are not properly prepared to handle the summer weather. If you plan to go out for a run, consider these safety tips:

  • Stay hydrated—While running in higher temperatures, your body becomes dehydrated more quickly. It is important that you have water or fluids that contain electrolytes and carbohydrates readily available.
  • Get used to the heat—Your body needs time to get used to different conditions. If you are going to be running in high temperatures, spend some time in the heat beforehand. Even taking a hot bath can help your body acclimatise to higher levels of heat.
  • Pick the right gear—The clothing you choose for running is always important. Be sure to avoid wearing attire that is going to be too thick or heavy, and consider fitted, moisture-wicking sportswear in order to take sweat away from your body and minimise potential chafing.
  • Adjust expectations—Running in high temperatures presents many more challenges than doing so in a cooler environment. As such, it is important for runners to understand that they may not be able to achieve the same times and intervals as they are used to. Avoid pushing yourself too hard.
  • Run early or late—Try to avoid running between 10 a.m. and 4 p.m., when the sun’s intensity is at its greatest.

 

 

This article is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. Content from Zywave, Inc. provided by TH March.

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