The asphalt is currently burning, temperatures around 36 degrees. Should you still run? There are enough excuses not to do it. However, we are of the opinion that it is a challenge to run in the heat, but if you follow a few rules you are well prepared. We’ll give you tips on how to master your running training or your laps and how to do sports outdoors in a healthy way. Nobody has to do without.
1. Don’t overdo it
Every runner should avoid extreme stress on hot training days. Reduce the tempo is the motto. Exercise at temperatures above 30 degrees always puts additional strain on the body and the cardiovascular system. The body temperature and the pulse rise faster even with little exertion. The body needs more energy to cool down and remove the heat. Therefore, enjoy your runs without any strong exertion. If your training plan provides for intensive intervals, you should avoid them and rather go for the leisurely longer endurance run. And listen to the body. If a run just doesn’t feel good, it doesn’t matter at all to stop the run from time to time. Perhaps a visit to the beer garden at the end of the day is a good alternative or eating ice cream with friends?
2. Drink a lot
It is even more important to ensure that you really drink enough. In addition to the normal fluid requirement, about 1 liter is added per hour of exercise. It is also important to use isotonic drinks or add salts to the drink, but juice spritzers, for example, are also a good sports drink. Special drink powders containing electrolytes are highly recommended for on the go because of their ease of use. Many runners use running backpacks with a hydration system. If you don’t want to take anything with you, you should always have a few euros with you so that you can buy drinks if necessary. Always drink in small sips. Those who take in too little fluids risk dehydration, overheating and muscle cramps.
Calculator: fluid requirement/day
3. Time of day
Early birds and late birds are in demand in summer. Make sure to avoid the midday sun. Especially in the morning the air is still fresh, the UV and ozone values are lowest. Set your alarm clock e.g. at 5:30 am and just start walking. You will see that you start the day much fresher and more focused. But running is also safe in the evening at sunset. On some days it can still be muggy in the evenings.
You should adapt the route selection flexibly and run better in shady areas. Parks with a high proportion of trees or forest runs are best suited for this. If you have the opportunity to run by a river or lake, feel free to use it to cool off. By the way, there is nothing more refreshing than jumping into the cool water or treating your feet to refreshment.
Less is more. You should choose thin, functional clothing. Cotton is taboo. Loose-fitting clothing makes it more comfortable to wear and allows air to pass through. Use light-colored clothing, especially if you are exposed to the sun for a long time, as dark fabrics absorb the heat. A headgear should be part of the fixed equipment in summer. This stops, among other things, also sweat, which can sting your eyes quite a bit. Always choose good UV protection for sunglasses
6. Sun cream
Use sunscreen on the areas not protected by clothing. A high sun protection factor (depending on skin type) and water resistance are important points that you should pay attention to when buying the cream. You should rub the bare areas before training, including your ears, the back of your knees, your neck, etc.
7. Light food
You should avoid heavy food, especially on hot days. This puts less strain on your body. Make sure that you eat a diet rich in vitamins and minerals. In this way you replenish lost electrolytes quickly and avoid deficiencies. Salads and low-fat dishes are ideal.
8. Alternative training
And now we wish you a nice running summer, be relaxed. It is not advisable to overwhelm your body. Perhaps every now and then you simply replace a running session with a brisk bike session or inline skating. Swimming is also a wonderful alternative now. The hot summer months are not there to chase personal bests and/or break records. Always pay attention to your body’s signals. We wish you an injury-free running season. And now out with you, the summer has to be savored and just do something more comfortable in the heat.