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Enjoy your summertime runs with these tips and tricks that will help you stay cool, safe and have fun on your runs. The Runners Forum is here to help support you along your fitness journey, whether that's with advice and proven tips or helping you select the right gear like hydration products, apparel and accessories that will add enjoyment to your summertime runs.
1. Protect yourself from the sun.
The best-known benefit of sunlight is its ability to boost the body’s vitamin D supply; most cases of vitamin D deficiency are due to lack of outdoor sun exposure. Exercising outdoors sure beats running on the treadmill. Protect yourself from the sun's ultraviolet rays and stay cool by wearing quality moisture wicking apparel. We recommend a breathable, sweat absorbing run hat or visor to keep sun off of your face and sunglasses that feature polarized lenses to reduce glare. For skin that is still exposed to the sun, let us show you sunscreen that is non-greasy, oil-free, and offers UVA/UVB broad-spectrum protection with 80 minute sweat and water resistance.
2. Share your location (in case of emergencies!)
We always recommend letting someone know when, where and for how long you will be out exercising. This basic information is important, but being able to share your activity live from your gps device with your emergency contact provides much better protection for you and peace of mind for them and in the event of an emergency, it is easy to pinpoint your location. Let us help you select a fitness tracker that provides all the data tracking and safety features you need.
3. Focus & adjust your pace.
Exercising in the heat and humidity increases the demand on your body. Heat acclimation is important, so that your body becomes accustomed to the increased workload required by warmer temperatures. We recommend adjusting your pace and expectations when running in hot and humid conditions, your body will be working harder than normal as a result of the temperature. If you are training for an event that will be hot and humid, we suggest building up your heat acclimation so that your body is used to the conditions and you can establish a realistic pace and effort level for the given conditions.
4. Hydrate before, during, and after your run.
Hydration is extremely important, especially in hot and humid conditions. We recommend consistency before, during and after you exercise, this improves your body's readiness for activity, your performance while running and your recovery afterwards. Handheld hydration bottles, belts and vests are all great ways to carry fluid on the run and offer a wide range of options to meet your preferences for comfort and capacity for liquid and other gear. We also recommend increasing your electrolyte intake during hot and humid weather. Added electrolytes will help offset the increased loss that occurs as you sweat.
5. Choose when and where you run.
If hot and humid conditions aren't your jam, try exercising at a time when the temperatures are cooler. When that isn't an option, we recommend choosing a route or venue that provides shade. When it's hot outside, we like to take advantage of the shade on a forested trail or choose a route where trees or buildings break up the sun's direct rays.