We have been waiting for this weather, ever since we saw the first snowfall in Michigan. But now that it is finally here - we are shedding the layers, stocking up on water supply, adding loads of sunscreen onto our skin and dreaming of a nice cold shower after our run.
We may not be able to change the temperature but we can help make the heat a tad bit more manageable.
Clothing – Choose light-colored, loose fitting synthetic fabrics. This fabric wicks the moisture away from your skin so you have a more comfortable run. It also helps reduce the chafing issue that happens in the warmer seasons. TIP: Cotton is not your friend.
Hydration – Drink fluids before, during, and after your run. Plan your water breaks into your running route. If you are running more than 30 minutes, include an electrolyte drink. (We have several options at our store ;) ) Avoid caffeinated and alcoholic beverages, they are dehydrating. TIP: If you feel thirsty, you are already dehydrated!
Morning or Evening – Run first thing in the morning or later in the day to avoid the heat and humidity of the day. Find a shady road or trail to run on, stay in the shade!
Sunscreen – Put it on everyday, every time. TIP: Even with overcast weather, you still need to lather up!
Slow Your Pace– Give your body time to adjust to the heat and humidity. If you feel dizzy, or if your skin feels clammy, stop and get out of the sun. TIP: It’s okay to go slower in the heat.
Socks – Moisture wicking socks are a must! We love Feetures! TIP: NO cotton socks
Sunglasses – Great for keeping the sun and pesky bugs out of your eyes.
Running Hats – These are a great alternative for those who prefer not to wear sunglasses. Not only does this protect the eyes from the sun, they also shield the face from the sun’s harmful rays.
The Dangers of Heat and Humidity
When heat and humidity combine to reduce the amount of evaporation of sweat from the body, outdoor exercise becomes dangerous, even for those in good shape. Key rules for coping with heat are to drink plenty of water to avoid dehydration and to slow down and cool off when feeling fatigued, a headache, a high pulse rate or shallow breathing. Overheating can cause serious, even life-threatening conditions such as heat stroke. The apparent temperature, which combines the temperature and relative humidity, is a guide to the danger.
We encourage movement every day, but we want you to move in a way that is safe.
Any other tips we missed? Leave them below!