7 tips for running in the scorching heat
Running in summer creates a paradoxical situation: on the one hand the days get longer, the temperatures rise and everything becomes easier, on the other hand, the stifling heat dampens all the enthusiasm and can even cause physical problems.
We are going to give you some practical advice to make the activity enjoyable and not risky.
1. Perfect timing
The coldest time of the day is around 5am. If you don’t mind setting your alarm this early, this is the perfect time to run. Let’s say, however, that until 10/11 in the morning the temperature is acceptable. From midday onwards, it becomes more difficult.
Contrary to what you might think, when the sun begins to set around 7 p.m., temperatures are still very high. The only good thing is that you won’t have the sensation of direct sunlight on your body. The plethora of weather apps explain it well and are very useful in these cases.
2. The right clothing
Key: Breathability.
Wearing little and breathable clothing is the right solution. OK to shorts and tank tops, while women can also opt for normal tops.
Choosing a light colour is obviously preferable, while absolutely all cotton should be avoided!
Better to avoid clothes that are too tight, which do not allow air to circulate around the skin.
Finally, cap or no cap? Absolutely yes, as long as it is also made of breathable fabric, otherwise the temperature of the head would rise too high.
3. Drinking: before, during and after
Running in the sweltering heat means breaking a sweat before you start training. That’s why you have to be proactive and start drinking before training. For example, if we know we are going to train in the afternoon, we should try to drink a little more in the morning than on a rest day.
During the race it is useful to stop to drink, although this can be annoying from a muscular point of view. But as you know, when temperatures are this high, performance is secondary.
After the race, of course, keep drinking even if you’re not very thirsty. It is a good idea to add with mineral salts and other nutrients.
4. Choose the route
First, as trivial as it may seem, try to choose a route in the shadows.
Remember then that city centres tend to be warmer than the countryside: if you can’t move to cooler, more isolated areas, choosing city parks is an excellent solution.
5. Protection
It’s natural to wear sunscreen and sunglasses at the pool or at the beach. Why shouldn’t the same apply while running?
6. Lower your expectations
Just as during the winter, it is right to lower expectations in the summer as well. The activity should only be done for the pleasure of doing it, to keep fit, but certainly not for the purpose of self-improvement. Running with a steady heartbeat is a good technique.
7. At the table
In summer, avoid or minimise foods such as red meat, fried meat and fatty foods in general. Seasonal fruits and vegetables are not only highly digestible, but also provide better nutrition during recovery.
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Stefano Francescutti
