Summer can be a great time to go for a run, but the heat and humidity can make it more challenging. Here are some tips to help you run safely and comfortably during the summer months.
Go for a run: Try to run early in the morning or later in the evening when the temperature is cooler. Avoid running during the hottest parts of the day, typically between 11 a.m. and 3 p.m.
Dress appropriately: Wear lightweight, breathable, and moisture-wicking clothing that will help keep you cool and dry. Light-coloured clothing can also help reflect the sun’s rays and keep you cooler.
Stay hydrated: Drink plenty of water before, during, and after your run to prevent dehydration. Consider carrying water with you or planning your route near water fountains.
Protect yourself from the sun: Wear sunscreen with at least SPF 30 and a hat or visor to protect your face and scalp from the sun’s harmful rays.
Adjust your pace: Running in the heat can be more challenging, so adjust your pace accordingly. Don’t push yourself too hard, and take walking breaks if you need to.
Find shady routes: Look for routes with plenty of shade to help keep you cooler. Running on trails or in parks with trees can provide natural shade.
Listen to your body: If you start feeling dizzy, lightheaded, or nauseous, stop running immediately and find a cool place to rest. These can be signs of heat exhaustion or heatstroke, which can be dangerous.
By following these tips, you can enjoy running safely and comfortably during the summer months. Always listen to your body and take breaks or stop running if you start feeling unwell.
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Refs-
https://www.verywellfit.com/tips-for-running-in-hot-weather-2911274
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