Despite the ridiculous weather the rest of the country is having (including snow in my hometown of Reno), it’s June and that means summer is right on our heels. With the impending heat comes the last Nike Make Yourself post in the series, with the question of, “As the weather warms up, how will you change or alter your exercise routine?”
One of the great things about running is you can literally do it anywhere and in any conditions. It’s like my dad always says, “Anyone can run on a nice day.” While everything is seemingly peachy keen with warm weather and running, it is actually more difficult for me to train in the summer as I get super hot, super fast. Below are a few tips to ensure that your summer training is top-notch.
1. STAY HYDRATED
This one is a given no matter what the weather, but you’d be surprised how much faster the sun will suck the life out of you if you’re not prepared. If you don’t drink, I assure you it will not be pleasant. At all. If you are out for 45 minutes or less, sipping water will be enough. If you’re out for a long run, bring a sports drink and fuel accordingly. You can read more about running hydration options here. Also, make sure that you are drinking throughout the day to ensure that you are well hydrated to begin with. 8 oz. per hour, people!
2. PLAN YOUR RUNS
As if us runners aren’t already obsessed enough, running in the summer makes me obsess over what exact time I will run even more. I’ve been told that the hottest part of the day is in the late afternoon/early evening, so this is even more of an excuse to get your run on in the a.m.
Morning runs under the tress? Now that’s what I’m talkin’ about!
3. DRESS IN FEW, LIGHT LAYERS
Layers? Huh? Yup, I consider my tank top a layer and my sports bra a layer. When the temp increases, I rip the tank off. I know that running in a sports bra is awkward and I have my insecurities about doing it. But honestly, I’m out there working my ass off and if someone is going to judge me, well then, we were never meant to be friends anyways. HOWEVER, ladies, please be SAFE when doing so. As I’ve talked about how I’ve had some scary incidents running in my sports bra and if you don’t feel safe doing so…DON’T DO IT!
Look at all those light layers!
4. BE SUN SAFE
Do I sound like your mom yet? Well, I’m going to sound like her even more and tell you to put on sunscreen! Preferably a “sport” sunscreen (that stays on when you sweat) and protects against UVA and UVB rays. My face is really sensitive, so I have a separate face sunscreen so I don’t come back with more acne than when I left for the run with.
Awkward burns marks. Thanks, Boston.
5. DON’T BEAT YOURSELF UP
If your first run out in the heat feels more like your first walk in the heat, don’t worry. It will take your body some time to get acclimated and if you follow the steps above, you’ll be back to normal in no time!
6. INSTEAD…FROYO IT UP!
And one of the most essential tips: eat a lot of YogurtLand for insurmountable amounts of cool deliciousness. Nothing else can compare.
So there you have it folks – five tips to start your training in the summer heat.
What tips do you have for running in the summer?
Also, you can check out the rest of the Nike Make Yourself Posts here: