BEAT THE HEAT WHEN RUNNING or CONDITIONING IN THE SUMMER!!!
Training during the summer can be tricky, but it’s a great time to teach your body how to cope with tough conditions. Mind over matter. Will help in times of struggle. There are a variety of physiological adaptations that need to occur when training in the heat. Some include increased blood flow, increased perspiration, and decreased blood lactate.
Below are a few tips that will be essential to adopt and share with running friends or kids conditioning in the summer months:
First, slow down! Typically, if temps are above 70-80 degrees you will want to adjust your pace by 5-15%. If it’s warmer, you will want to exercise with even more caution. Try focusing on perceived effort verses pace, especially in the summer. Your fitness won’t suffer, and you may find that when temps get cooler, more ideal, your speed will return!
Second, stay hydrated! Not just on a running day, but all days! This is very important for kids & older adults! The body responds better when it’s consistently hydrated. Carry a water bottle or choose a route close to home so you can stop & drink. There are many sport hydration drinks on the market to help add extra electrolytes. Arbonne has a safe dietary supplement for use before, during and after exercise. Feel free to check it out. The name is called TrueSport Hydration~ Featuring a blend of electrolytes, including sodium, potassium, calcium, and magnesium with a tropical berry flavor. An added plus, this electrolyte powder is portable in a stick form for ease of use. It has botanicals such as ginseng, turmeric, and cayenne to support circulation, joints and improve physical performance. Another trick, studies have shown enjoying a popsicle prior to physical activity reduces your core temperature. This allows the body to stay cooler longer!
RULE OF 8! Try to run or do physical activity before 8:00 am or in the evening after the sun goes down~ usually after 8:00 pm.
Dress Lightly! Wearing light colored clothing does keep you cooler. Along with color choose loose fitting clothes which allows more airflow and may also help keep you cooler. Wear a hat or visor if you are not able to stay shaded or are outside in prime sun hours.
Our bodies are brilliant and can handle many demands especially those of summer. Always be aware of symptoms of heat exhaustion~ nausea, headache, dizziness, and chills. If you experience any of these symptoms seek shade & cool the body down as soon as possible. Stay safe, and happy running! Watch the FaceBook group Boonsboro Running Club for times that members meet or connect with folks looking for a running buddy!