TrySports’ Summer Running

Summer is probably everyone’s favorite time of the year and I’m sure it brings back many happy memories. I thought it would be timely to discuss how to ensure you enjoy your “Summer Running” and that means dealing with the sun, heat, humidity and in particular heat illness. There are lots of things that you can do to reduce the risks.

1. Use Common Sense – this is a general catch all and it covers all of the remaining points. You are not immune to the potential problems of running in the heat. It will affect an experienced runner who doesn’t apply common sense more than a novice who does.

2. Listen to your Body – pay attention to early warning signals and stop running. Do not “push through” warning signals such as heat cramps, sunburn, dehydration, exhaustion, etc. Get out of the sun, rest and rehydrate with water or preferably an electrolyte drink.

3. Avoid the Heat – You can avoid much of the midday heat by running during the relative cool of the early morning or late evening. Also try and stay out of the direct sun by running shaded routes.

4. Check the Weather – there is really no excuse nowadays with such reliable information available. You should be aware of both the temperature and the heat index which is a measure which combines temperature with relative humidity.

High humidity, such as we have in the South East, increases the risk of heat illness as the body’s sweating/cooling system is not as efficient in moist conditions as it is in drier ones.

5. Stay Hydrated – we have lots of good advice on this subject but there is too much to cover in this article. However you can get your free copy of “Stay Hydrated” at your local store or online in the members only section of www.trysports.com.

6. Adjust your Pace/Distance – the faster you run the more heat you generate and the harder your body has to work to stay cool. So slow down and check your pulse often to
see how your heart is responding to the heat. Better again invest in a good heart rate monitor and use it.

Be flexible with your running plans. If it is very hot and your plans say you have a long
run; change your plans.

7. Dress appropriately – here is a list of items you should wear:

1. Lightweight running cap especially for men with short or no hair
2. Sun glasses or sun visor to keep sun off your eyes/face
3. Light, moisture wicking top, shorts and socks – these help your body’s cooling system to work more effectively.

8. Protect your Skin – use a water resistant sunscreen which will help to minimize the sun’s burning effects. This will also reduce your risk from skin cancers.

More Information

If you would like more information on Summer Running send us an email or just call your local store.

By Neil Mc Donagh and Stephen Schlachter.