As temperatures rise, adjusting your running regimen can prevent exhaustion and other heat-related injuries.
In the summer months, climbing temperatures can make outdoor exercise more strenuous and even potentially hazardous, especially an outdoor exercise like running. Fortunately, measures can be taken to prevent heat-related problems like cramps and exhaustion, and ensure that the summer months are both enjoyable and healthful for runners.
The Value of Hydration
Maintaining adequate levels of hydration is the single most important measure to take in preventing heat injuries. According to Dr. Stephen Pribut, a podiatrist in Washington D.C. specializing in sports medicine and biomechanics, drinking a sufficient amount of water throughout the day and while running is crucial in higher temperatures. Pribut advises drinking plenty of fluids before exercise, then a cupful every 10-15 minutes while running. It is best to either bring along water or a sport drink, or to plan a running route that passes several water fountains.
After running, Pribut suggests replacing fluids with both water and sport drinks, which replenish the body's electrolytes and carbohydrates that were lost through sweat. It is also important to note that beer, coffee and other caffeinated drinks do not count toward the suggested 6-8 glasses of water per day, as both alcohol and caffeine are diuretics that contribute to overall fluid loss.
In addition to hydration, several other factors are also important in maintaining a healthy jogging regimen in the summertime, the first being acclimatization. According to running coach and personal trainer Mindy Solkin, it takes at least two weeks of consistent running in heat and humidity for the body to adjust to warmer temperatures. It is best for runners to be patient in the early weeks, and even throughout the summer as they adjust their regimen to new conditions.
Other Considerations for Summer Months
Wearing lightweight, light-colored clothing is important as well. Darker fabrics tend to trap heat near the body, whereas light-colored garments dissipate heat more easily. Runners should consider investing in micro-fiber clothing that wicks sweat away from the body, allowing for more comfortable exercise. Sunscreen is also essential, especially if joggers plan to be outside for lengthier runs. Waterproof, high-SPF varieties are best.
A final consideration for summer months is the time of day that runners choose to exercise. Temperatures peak mid-day, which means that running in the early morning or in the evening are better options for minimizing the sun's potential harms. Air quality is also an important concern. According to Solkin, ozone levels rise at dawn, peak mid-day, and spike again in the early evening. Avoiding exercise between noon and 3 p.m. will reduce the risks associated with poor air quality and high temperatures.
Listening to the Body
Paying attention to these factors will help joggers ease the transition from cool spring temperatures, allowing them to slowly adjust to running in the heat. However, as always, it is crucial for the individual to listen to their own body and take breaks when necessary. Taking it easy and being mindful of the conditions can help sustain a running regimen through the heat, ensuring the runner's high throughout the entire summer.
