So the cold is gone and summer is here. Woohoo! No more logging in the miles on the threadmill. Well, at least for some of us...others whom are living in places like Texas or South Florida may have a little tougher battle running outside. Running and heat simply do not mix well, but educating and preparing yourself can make your summer runs a lot more pleasant!
Here are some tips for a more refreshing summer running experience:
1.) Elevated heart rate and bright yellow colored urine is a sign of dehydration. Keep that in check as you go through your day. Take a water bottle every where you take your cell.
2.) It takes about a month of consistent running in order for the body to get acclimated to the warmer temperatures so be patient and stay consistent.
3.) During your run, drink 6-8 ounces of half water/half sports drink every 20 min.
4.) Learn to drink at least 8 ounces of coconut water per day. Its an excellent source of Potassium (15x more than a banana) Magnesium and Sodium. It replenishes the electrolytes that is lost when running in the heat. Coconut water can help you avoid heat cramps during your runs.
5.) Wear light colored moisture wicking clothing.
6.) Try to get your runs early in the morning before 8AM or after 6PM so you can avoid the heat. Avoid running between 11AM - 3PM
7.) Weight yourself before and after your runs. Drink 16 ounces of fluid for every pound of weight loss....and yes during the summer time a long run of 10+ miles can easily wipe out 3-5 lbs (water weight) from your body. Be sure to replace the lost water and don't neglect it as a method of weight loss. After all, if you are trying to lose weight its all about fat loss, not water weight loss right?
8.) Wear (cool) sunglasses that blocks UVA and UVB rays. It also helps keep wrinkles away so you avoid premature botox treatments.
9.) Apply a sweat-proof sunscreen of at least 15-20SPF
10.) Slightly (key word slightly) increase sodium intake throughout day. Pretzels are a good snack for healthy summer running. You tend to lose a lot more sodium while running in the summer.
Follow these 10 tips and you'll have a much better experience during training and racing.
Train Smart. Race Smarter. And don't forget to enjoy!
