Runners will need to take extra precautions heading out for their daily pavement pounding as temperatures surge heading into the steamy summer months.
Despite predominantly clear skies and longer days, runners will need to be extra careful setting off into the hot summer sun as conditions can prove dangerous and even deadly.
While its best to run during cooler parts of the day, the main thing to keep in mind is staying hydrated. Severe dehydration in its worse form could lead to heat stress, which is extremely serious and can lead to death.
Here are some helpful tips that can keep people from becoming victims of heat stress:
- If you can’t avoid running during the hot part of the day, prepare in advance and make sure to carry water and electrolytes. Be mindful of overdoing it on water though, as this will flush out essential salts from the body and be harmful to health and performance.
- Wear moisture-wicking clothing and opt for lighter colours that won’t absorb the sun as much. Also remember to protect yourself with broad spectrum 50+ sunscreen and a hat.
- If you’re racing in hot conditions, try and stick to the shadiest parts of the track and use water stations to drench your face and headwear to lower your core body temperature. You may need to drop your pace relative to the heat.
- It might be worth doing some training runs in the heat if you know you will be racing on a particularly hot day. Switch one morning run to an afternoon run, but make sure to be well prepared with water and electrolytes.