{"id":91803,"date":"2023-07-28T13:47:20","date_gmt":"2023-07-28T11:47:20","guid":{"rendered":"https:\/\/42krunning.com\/10-tips-for-running-in-summer-without-problems\/"},"modified":"2023-07-28T13:47:20","modified_gmt":"2023-07-28T11:47:20","slug":"10-tips-for-running-in-summer-without-problems","status":"publish","type":"post","link":"https:\/\/42krunning.com\/en\/10-tips-for-running-in-summer-without-problems\/","title":{"rendered":"10 tips for running in summer without problems"},"content":{"rendered":"

Enjoying running and keeping up with training (if you have sports goals that require it) in summer can seem difficult, but it can be done. Running in summer without problems is possible as long as we use common sense and take some precautions. <\/p>\n

We’ve already lost count of the very hot days (heatwaves are happening more and more frequently) that we’ve been suffering this summer and those of us who live in coastal areas (in Valencia, as in my case), also have to deal with humidity, which makes everything a bit harder when it comes to running.<\/p>\n

In this article I’m going to offer you a series of tips or recommendations on how to train in summer<\/strong>. Many runners in Spain, especially those with sports goals in the second half of the year (Berlin Marathon, Lisbon Marathon, Mallorca Marathon<\/a>, Porto Marathon, New York Marathon, Athens Marathon or Valencia Marathon, among other major races that usually have a large Spanish presence) have to run in summer to keep up with their training plans. <\/p>\n

Running in summer: recommendations for optimal and safe performance<\/h2>\n

Summer is a time of year when many runners take the opportunity to take their training outdoors, enjoy the sun and the good weather (as long as the thermometer doesn’t skyrocket and the supposed good weather becomes a curse). Running in summer outdoors through the countryside, the beach, the mountains or city parks is a satisfaction that we sometimes can’t afford in winter and we try to take advantage of during the summer months or on holiday. <\/p>\n

The high temperatures<\/strong> and sun exposure<\/strong> can present additional challenges<\/strong> for running in summer. To ensure optimal performance and stay safe during the hottest months, it’s essential to make certain adjustments to training and adopt certain precautions. <\/p>\n

Below we’re going to see a series of recommendations to avoid possible risks and dangers (dehydration, burns, heat stroke, low performance…), to keep enjoying running and training in summer.<\/p>\n

Follow these 10 tips for running in summer<\/h3>\n

1. Choose your times well: early in the morning or late in the afternoon<\/strong>.<\/p>\n

Avoid training<\/strong> during the hottest hours of the day, generally between 10:00 AM and 6:00 PM<\/strong>; in some places in Spain, especially in mountain or high-altitude areas, it’s possible to train before 6:00 PM, but in coastal areas and especially on hot and\/or humid days it’s better to wait for the temperature to drop from 6:00 PM or 7:00 PM.<\/p>\n

\"It's<\/a>
Jaume Albar\u00e1\u00f1ez, author of the article, running first thing in the morning.<\/figcaption><\/figure>\n

Opt to train early in the morning<\/strong> or late in the afternoon<\/strong>, when temperatures are cooler and there’s less sun exposure (and solar radiation is also less harmful).<\/p>\n

2. Hydrate<\/strong>.<\/p>\n

Proper hydration is fundamental for running in summer without exposing yourself to unnecessary risks.<\/p>\n

Some people don’t give hydration the importance it deserves and it’s a huge mistake. If you go out for a run in summer, always<\/strong>, always, do it with water<\/strong>. There can be no excuses on this subject because it’s much easier than it seems to suffer dehydration (intense heat + insufficient fluid intake = dehydration<\/strong>). Also, you must keep in mind that even if we don’t feel thirsty, you have to drink with some regularity to avoid scares, as sometimes you might not feel thirsty and still be at risk of dehydration. <\/p>\n

Include a higher intake of mineral salts<\/strong> in your daily routine during the summer as heat and sweat can lead to rapid dehydration. Make sure to drink<\/strong> enough water before, during and after<\/strong> your training sessions (I want to underline the “before” and also the “after”, because hydration isn’t only important during physical exercise). <\/p>\n

\"Proper<\/a>
Sete Cerd\u00e1n, 42K runner, hydrating.<\/figcaption><\/figure>\n

When you go out to train take a water bottle with you<\/strong> and, if you’re doing a long run or mountain training, plan your routes to pass by fountains or places where you can refill your bottle.<\/p>\n

Consider taking isotonic drinks<\/strong> to replenish lost electrolytes, especially if you’re planning a longer training session.<\/p>\n

 <\/p>\n

2. Gear up properly: light-coloured clothes and a cap. <\/strong><\/p>\n

Running in summer with the right clothes is a matter that seems obvious, but on more than one occasion I’ve seen people running in the middle of summer in long tights, tracksuit bottoms, cotton t-shirts that don’t allow for breathability…<\/p>\n

Choose breathable, light-coloured sportswear<\/strong> that helps you stay cool and dries sweat quickly. It might seem silly but light colours will help you feel less heat during your workouts. There are studies that claim there can be a difference of between 8\u00baC and 10\u00baC between light and dark clothing; light clothing is usually around 35\u00baC during running, while dark-coloured clothing can reach 43\u00baC. <\/p>\n

Also, I consider the use of caps (highly recommended for reducing head temperature), visors and, of course, sunglasses to protect your eyes from UV rays to be important too.<\/p>\n

 <\/p>\n

3. Use sunglasses.<\/strong><\/p>\n

The use of sunglasses <\/strong><\/a>is of great importance for running in summer. Unless you train in low-light hours, the use of sunglasses is highly recommended. Besides protecting your eyes from ultraviolet rays, they’ll also protect them from eye fatigue, dryness from moisture loss and unforeseen dangers that can cause discomfort or eye injuries: insects, sand, tree branches, stones thrown by a vehicle… <\/p>\n

\"Using<\/a>
Ultra-distance runners Iv\u00e1n Penalba and Carmen P\u00e9rez used 42K polarized glasses during their recent participation in the Badwater 135. (Photo Joaqu\u00edn Candel)<\/figcaption><\/figure>\n

At 42K they have different models of sports glasses designed exclusively for running that you can see in their online shop<\/a>.<\/p>\n

 <\/p>\n

4. Protect yourself from the sun.<\/strong><\/p>\n

It’s important to protect yourself from ultraviolet (UV) radiation all year round, but in summer it’s especially important because the level of UV radiation intensity is higher (even on cloudy days you have to take precautions). The sun’s ultraviolet rays are strongest between 10 in the morning and 4 in the afternoon, so in that time slot you should avoid sun exposure without adequate sun protection. <\/p>\n

I’m not going to lie to you: putting on sunscreen isn’t something I’m enthusiastic about, but I consider it essential and non-negotiable<\/strong>. You have to take skin protection very seriously and there’s no choice but to use a good sunscreen<\/strong> to prevent something as serious as skin cancer. <\/p>\n

Don’t skimp on sunscreen for running in summer and, if you can, use a special sunscreen<\/strong> for sports use<\/strong> that is water and sweat resistant<\/strong>; apply a generous amount to all exposed areas of the skin (don’t forget your ears and lips, although for lips you can use specific products so they don’t dry out) before going out for a run and reapply every two hours, especially if you sweat a lot.<\/p>\n

\"Using<\/a>
Athlete Elena Loyo running with La Concha beach (San Sebasti\u00e1n) in the background.<\/figcaption><\/figure>\n

The OCU<\/a> indicates that, at a minimum, you should use protective creams with a protection index of 15 (SPF 15), but recommends, like all experts, using sunscreens with a higher protection index. To be safe and know that we’ll be properly protected, it’s advisable to use cream with a sun protection factor (SPF) of 30 to 50<\/strong> (high protection) for fair skin<\/strong> and sun protection factor +50<\/strong> (very high protection) for very fair skin or children<\/strong>. <\/p>\n

The cream shouldn’t be put on at the moment of going out for a run; it should be applied 30 minutes before sun exposure,<\/strong> so that the solar filters are absorbed by the deeper layers of the skin and thus fulfill their protective role.<\/p>\n

Proper sun protection helps prevent burns and reduces the risk of skin cancer. Skin cancer cases have increased alarmingly in recent decades. According to 2022 data from the World Health Organization<\/strong>, between 2 and 3 million new cases of skin cancer occur every year. <\/p>\n

 <\/p>\n

5. <\/strong>Warm-up and stretching.<\/strong><\/p>\n

Since heat can cause muscles to be under greater tension, it’s highly recommended to perform a good, proper warm-up before running.<\/a><\/strong><\/p>\n

Perform joint movements<\/strong> and gentle dynamic stretches<\/strong> to prepare your body. After training, when 8 to 10 hours have passed, spend time stretching again to improve flexibility and reduce the risk of injury, without forgetting hydration. I insist again on the importance of hydration, especially in summer, also when you’re not training. <\/p>\n

\"A<\/a>
Jaume Albar\u00e1\u00f1ez performing warm-up exercises before a workout.<\/figcaption><\/figure>\n

 <\/p>\n

6. Progressive adaptation.<\/strong><\/p>\n

If high temperatures are new to you, use common sense and let your body gradually adapt to the heat. Start with shorter workouts and lower intensities and as you feel more comfortable, increase the duration and intensity of your sessions. <\/p>\n

Listen to your body. Pay attention to the signals your body sends you during training. If you feel dizzy, nauseous or experience cramps, stop the activity and find a cool place to recover. <\/p>\n

 <\/p>\n

7. Plan your routes.<\/strong><\/p>\n

Route planning is especially recommended if we plan to go out running in the mountains or countryside. Opt for routes that have shade<\/strong> and are well ventilated<\/strong>. Parks or trails in wooded areas can be ideal options for running in summer. <\/p>\n

If you plan to go out on a mountain route, calculate very well the time it might take you to complete it so you have enough water.<\/p>\n

 <\/p>\n

8. Train with company.<\/strong><\/p>\n

Running in summer in a group is more fun to forget about the heat. Also, training with company can be safer and more motivating during hot days since, in case of emergency, you’ll always have help nearby. <\/p>\n

\"Training<\/a><\/p>\n

 <\/p>\n

9. Lower your pace.<\/strong><\/p>\n

Slow down your training pace and try to train by heart rate<\/strong> to have control at all times of how the heat is affecting your body.<\/p>\n

In summer, air temperature causes body temperature to rise. When body temperature is higher, the heart is forced to beat faster to pump harder and send more blood to circulate through the skin (which means less blood in the muscles, causing the heart rate to increase). <\/p>\n

Heat can affect your performance, as in summer heart rate goes up quite a bit, so don’t worry about your pace. Listen to your body and accept that during the summer it’s normal for your speed to be a bit lower. In summer, less is more. <\/p>\n

 <\/p>\n

10. Post-workout cold shower.<\/strong><\/p>\n

When you finish your session, take a cold shower to lower your body temperature and help with muscle recovery.<\/p>\n

 <\/p>\n

And that’s it for my 10 tips for running in summer without problems. I want to remind you that every person is different, so it’s important to adjust these recommendations to your needs and physical conditions. <\/p>\n

In summer we must listen to our body more than ever to be able to enjoy running safely and healthily.<\/p>\n

With proper training and the necessary precautions, you’ll be able to maintain your fitness level, enjoy the outdoors and make the most of the summer.<\/p>\n

Don’t stop running in summer, but do it with your head.<\/p>\n

Happy summer running kilometers!<\/p>\n","protected":false},"excerpt":{"rendered":"

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