Running is a day to day adventure to enjoy. To improve your pace, speed, and endurance, you should follow a regular running routine, at least three or four times a week. Some rain and a little sun cannot keep regular runners from clocking in their daily mileage.
However, running with the weather in consideration can be quite challenging. Heat and humidity can make your daily run extra challenging. An increase in heat and humidity adds physical stress to the body causing your heart to pump harder. Your usual running pace will require a higher heart rate when running under sunny and humid weather.
How to Make Running Tolerable During Hot Weather
Instead of skipping your running routine, you can still enjoy a good run, even with heat as your foe by following these tips.
Run During the Coolest Time of the Day
If possible, it would be ideal to run before sunrise, or after the sun goes down during summer. The morning temperature is the coolest the summer season offers and will give you less pressure and stress when running. Humidity levels can still be high even during early mornings but the blazing sun is still beneath the horizon and leaves you one less challenge to worry about. Avoid running during the middle of the day because this is usually the hottest.
Dress Down Your Running Gear
Consider wearing less clothing when running under the heat of the sun. Instead of your usual sweats and hoodie, opt for a sports bra or go shirtless (if possible). You should also stick to light-colored and loose clothing when running under the heat of the sun.
Get As Much Shade as Possible
Protect your skin from the sun by getting as much shade as possible. Instead of your usual route, go for one that has plenty of shade, trees, and water fountains. You can also wear a hat or visor to keep your face shaded. When the weather is too humid, you can soak your hot or visor in cold weather before heading to run outdoors. Bring around a small water bottle if possible if water fountains are scarce in your running route.
Start Slow and End Slow
Do dynamic warm-ups before and after your run. It would be ideal to increase your heart rate gradually rather than starting out too fast. A gradual slowdown is also essential to be able to regulate your heart rate and cool down your body after a run. Keep in mind that your heart rate is affected by the pressure heat brings to your body. Skipping on your pre-run warm-up can do more damage than good, in both hot and cool weather.
Although the body has the capacity to adjust to the heat and humidity, it is still ideal to protect your body from the heat during your runs. Running will eventually become easier as the hot season progresses. Making running fun is possible with cautious consideration of your health and wellness, even under the hot rays of the sun. And don’t forget, always bring a bottle of water with you! Stay hydrated at all times.