Fitness

5 Tips for Running during the Summers

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We are all aware that running is one of the best forms of exercise. It helps in cardiovascular fitness, burns calories, maintains weight and makes muscles stronger. However, how do you continue to get its numerous benefits, not to mention the high its gives, when the mercury shoots up during the summer months?

When the heat combines with increased humidity, your daily running routine may leave you exhausted. Excessive sweating drains your body of energy. This could mean that you may not often be able to complete your running schedule due to a feeling of tiredness. In a worst case scenario, you might even find yourself not motivated for your regular run.

Here, we give you five tips to help you to continue running even during the scorching summers.

Wear the right clothing

What you wear while running makes a huge difference during the summer months. Wear comfortable loose fitting clothes. Light coloured clothes are a better choice, especially in the mornings, as they do not absorb heat and help you stay cool.

Avoid cotton clothes as they soak in sweat and go in for synthetic fibres that are non-absorbent and breathable. If it is sunny, wear a cap to protect your head.

Choose an appropriate time

Choose the coolest times of the day to go for your run. Set your alarm clock for the wee hours of the morning and start your run before sunrise. It is a good way to make the most of the cool weather.  An early morning run also sets you up for the entire day and gives you the much needed energy. If you are not a morning person, choose a time in the evening before dinner, when the sun is down and the temperature is cooler.

Hydrate, hydrate, hydrate

As we have already mentioned, hot temperatures mean that you tend to sweat a lot. This makes you get tired more easily. It is important to hydrate your body before, during and after the run. Drink some water before you start the run, preferably an hour before. Carry a sipper so that you can keep taking a sip or two at regular intervals.

Never drink too much water, but just enough to wet your throat. After a long run you can hydrate yourself with electrolytes or glucose water. Avoid sports drinks because they have a high sugar content. Even as you run, it is important to listen to your body. Slow down or take a break when you are feeling exhausted.

Select a cool place to run

Concrete roads retain and emit heat. Try to avoid roads and choose a grass surface or a running track, ideally one that is lined with trees since it will be cooler.

Apply sunscreen

If you are running for long periods in the morning apply sweat-resistant sunscreen generously to protect your skin from the sun rays. Keep in mind the fact that sun rays are as potent on an overcast day as they are on a sunny day.

That’s it! Keep the above tips in mind and you will beat the heat as you run, burn the calories, get the exercise and the daily high that you simply can’t do without.

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