The official start of summer is upon us, if it’s anything like last year it’s going to be hot and humid. Running in the summer heat could be dangerous if you never done it before. I learned the hard way last year so I decide to give you all 7 summer running tips, that I wish someone would have told me when I started this journey.
Stay Hydrated
Stay HydratedYou could lose up to 20 oz. of fluid for every 20 minutes of running. It’s always a good idea to pre-hydrate (10–15 oz. of fluid 10 to 15 minutes prior to running) and drink fluid during your running especially if you are out in the sun for more than 45 minutes.
Become an early bird or a night owl
If at all possible do not run during the hours of 10 am and 6 pm. Instead run during the cooler times of the day in the morning or in the evening. If you run in the morning, you’ll avoid the heat, but may encounter a higher humidity. The air quality is also better in the morning, since ozone levels increase soon after dawn, peak at midday, and then again in the early evening.
Stay visible
No matter what time of day that you run, it’s important that you’re visible, especially to drivers. Get in the habit of wearing white or bright-colored clothes. When running in the early morning, night, or dusk, make sure you have reflective gear on. A reflective vest can be worn over any form of running clothing and will definitely help drivers see you.
Lather up
Research has shown that runners have a higher rate of skin cancer. I’m pretty sure that’s because we’re outside more during the summer months and wearing less clothing than the average person. Be sure to use a sports sunscreen that’s waterproof with a SPF of 15 or higher. My personal favorite is Neutrogena Ultimate Sport Sunblock Spray
, its light weight, waterproof, unscented, easy to apply and to get off with soap.
Put a lid on it
In addition to sun screen don’t forget to wear sunglasses and a hat or visor. This will help to keep the sun out of your eyes as well as the sweat. Make sure the glasses provide 100% UV protection and that the hat is made of light technical fabric that promotes evaporation.
Protect yourself at all times
Carry a bottle of pepper stray you never know what you may run into … dog, attacker, skunk , who knows just be prepared. My personal favorite pepper spray is Ruger Pepper Spray
. It has lights, it makes noises, and the spray is pretty strong.
Check the index
Check NOAA’s heat index before you head out.
Enjoy these 7 summer running tips and b e safe while running. Now it’s your turn! What summer running tips you wished someone would have told you when you started running?
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Until next time I’m 300 Pounds and Running
