Running Essentials for Summer

How to beat the heat

Summer is a great time to enjoy outdoor activities, including running. However, running during the summer can also come with its challenges. In this blog post, we’ll discuss some tips and tricks for running during the summer months. Vamossss!

Rule number one: Stay hydrated

The most important thing to remember when running in the summer is to stay hydrated. The heat and humidity can cause you to sweat more than usual, leading to dehydration. Be sure to drink plenty of water before, during, and after your run. 

Also if you are a heavy sweater, add salt or elecotrlyte tablets to your water. This will help you to balance the about of sodium you are losing and to keep your vitamin/ mineral levels in balance. If you want to have more tips regarding hydration, don’t hesitate to check out this video

Dress appropriately

I know it can be tricky to start running in sport bra/ tops, but be cautious about this. Wearing the right clothing can make a big difference in your comfort level when running in the summer. It is better to wear clothes that also protect your shoulders (especially if you go running in the mountains) to avoid getting sunburned.

Choose lightweight, breathable fabrics that wick away sweat. Light-colored clothing can also help reflect the sun’s rays and keep you cooler. Wearing a hat can also help you, especially if you make it went before (or during) you go for a run. 

Wear sunscreen

Sunburn can be a serious risk when running in the summer, even on cloudy days. If you go running in the mountains this is even an untold mandatory rule, because you are closer to the sun hence you have a higher risk of getting sunburned. Apply sunscreen with at least SPF 30 before your run, and consider wearing a hat or visor to protect your face and scalp.


Run during cooler times of day


The early morning and evening are typically the coolest times of day during the summer. Consider adjusting your schedule to run during these times to avoid the heat of the day. Under NO circumstances you should go for a training session during the mid of the day. The sun is at its highets point then and you will just get yourself in troubles. 


Adjust your pace


Running in the heat can be more challenging than running in cooler temperatures. Don’t be afraid to slow down your pace or take walk breaks if you need to. It’s important to listen to your body and not push yourself too hard.


Find shaded routes


Look for running routes that are shaded, such as through parks or along tree-lined streets. This can help you stay cooler and reduce your risk of sunburn.


Stay alert for signs of heat exhaustion


Heat exhaustion can be a serious condition that requires medical attention. Symptoms include dizziness, headache, nausea, and confusion. If you experience any of these symptoms, stop running immediately and seek medical attention.


It happened to me once when I was doing a trail run in Barcelona. Luckily I noticed the signs in advance and nothing really bad happened, but it is really dangerous. 

Running during the summer can be a great way to stay active and enjoy the outdoors.

However, it’s important to take precautions to stay safe and comfortable in the heat. By following these tips, you can continue running during the summer months and be ready for you autumn race season.

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