Considering running in the summer? Why it can actually hurt your fitness

19 Jul, 2022 | admin | No Comments

Considering running in the summer? Why it can actually hurt your fitness

Considering running in the summer?  Why it can actually hurt your fitness
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    Public Service Announcement: It is Hot out. It has been the hottest ever in the UK, in fact – around 40 degrees in some places. Considering running in the heat, or getting some sort of workout? We think you should read this first.

    This week’s level 4 heatwave – a stark (and sweaty) reminder of impending climate change – caught the UK by surprise. So much so, many are still working out and working out – but is it recommended by experts and whether you should still try to hit your profits, even when it’s not? scocchio out?

    All Good Questions – That’s Why We Asked Christian Allen, Product Trainer Here runners needed, He studied sport and exercise science at St. Mary’s University and has lots of ideas (and tips) for running in the heat. Don’t miss our guides to the benefits of running, running tips for beginners, and training tips for a marathon, while you’re here.

    Running in the heat: Your expert-led guide

    Fun facts: Did you know that a temperature difference of just 5 degrees Celsius can change your running speed by up to three percent? So the extra 15 degrees we’re experiencing during this heatwave can impact your running speed by as much as 9 percent.

    Not only this, prolonged exposure to the sun can lead to heatstroke, dehydration, sunstroke, and more.

    As a result, the Olympic run coach Andy Hobdell Do not recommend running in such temperatures. “It’s a bad idea to run in this hot temperature when you’re not used to, but if you’re up for it, aim for no earlier than 9 a.m. or finish your mile in an air-conditioned gym.”

    Still curious to do your run in the outdoors? Allen’s tips will help you avoid illness.

    1. Make It Even Easier

    First things first: Don’t go outside to speed up if the weather is hotter than usual. You might be feeling nauseous.

    “To make sure this doesn’t happen, take it extra easy and don’t test your limits,” the experts advise.

    This means taking at least 30 seconds per mile or km above your normal pace. Trust us on this.

    2. Be mindful of your shoe choice

    You might not have thought about it, but Allen says it’s important. “Your shoes are the most important piece of kit no matter what time of year it is, but it’s especially important when running during the summer,” he explains.

    Why? Well, shoes that are too tight will compress your feet and result in blisters, only intensifying in hot weather. Likewise, making sure your running shoes are made of breathable fabrics is important, and Allen recommends choosing shoes with mesh vents on top to promote airflow to keep your feet from overheating.

    Our tried-and-tested roundup of the best running trainers can help.

    3. Don’t Wear Thick Socks

    Obvious but important, because socks are another important factor in preventing any soreness or blisters while running.

    “Wearing technical socks specifically designed for running, especially in high temperatures, will reduce your chances of soreness and rubbing,” the expert explains. “Running socks are made of sweat-wicking materials that draw sweat away from the skin—well worth the investment during the warmer months.”

    Shot of a middle-aged woman running in the heat against a colorful background

    4. Avoid Cotton

    FYI, when it comes to running fabric, cotton is a big no-no, shares Allen. “Not only does the material trap heat, hindering your body’s ability to cool, it also absorbs sweat, holds moisture against your skin and increases the likelihood of chafing,” he warns. (Chafe cream is ready).

    Instead, he recommends looking for a kit that contains:

    • Mesh ventilation for airflow
    • Seamless construction to avoid rubbing
    • UV protection to protect the skin from the sun’s rays.

    He also adds that, while it may seem counter-intuitive, long sleeves and ankle-length base layers can be beneficial for running in the sun. Why? Because “the moisture-wicking material draws sweat from your skin, while simultaneously protecting your skin from UV rays.”

    Note, though: It is advisable to avoid dark colors as they absorb the heat of the sun more easily. “Instead, opt for lighter colors—especially white—as they reflect light and keep you cool,” he advises.

    5. Hydrate, Hydrate, Hydrate

    it’s important. “Whether it’s a handheld water bottle, a hydration belt that fits around your waist, or a hydration pouch that sits in your running backpack, this is the key to staying hydrated on your run,” he shares. . “This is especially important when running during the heat because your body sweats to keep you cool, which means you lose a significant amount of water.”

    6. Replace Your Electrolytes

    On that note: If you’re running for more than an hour or training for big events, it’s important that you drink more than just water to replace fuel and electrolytes. “It can be in the form of sports drinks or hydration tablets and gels,” he shares.

    shot of a young sporty woman running in the heat

    7. Plan Your Route

    Planning to just go out and see where your feet take you? Don’t.

    “It’s important to make sure you plan your running route or do one that you know in advance so you can pick up some more water along the way if needed. It’s always best to be prepared — in the heat.” Even more,” advises Allen.

    8. Wear Lots of Sun Cream

    It’s always important to protect your skin from the sun, and that’s extra important if you’re going out for a run.

    Also note: Sure, you’re not going to take a dip, but a waterproof nsunscreen is essential. “As your body sweats, non-waterproof sunscreen will not only irritate your eyes but also wash away the SPF protection,” the expert explains.

    Read our guides to the best facial sunscreens and the best sunscreens here.

    9. Don’t forget the sun protection

    Make sure you have the right kit to protect both your eyes and your face from the sun.

    For sunglasses, top tip: Make sure they have UV protection and look for extra grip around the nose (to keep them from slipping down in the heat), too.

    When it comes to sports caps—which are great for not only keeping the sun off your face, but also for reducing sweat in your eyes—as is the case with all summer running gear, extras. Look for mesh paneling to breathe, advises Allen.

    10. Listen to Your Body

    And finally, trust your gut – if you’re not comfortable running this summer, Don’t, If you find that you are feeling light-headed, nauseous, or completely out of the ordinary mid-run, rest in the shade for a while and then go home. Missing a run doesn’t matter, but making yourself sick does matter.

    Look at it this way: If you go out and give yourself heatstroke, you won’t be able to train for a week or two, which will affect your fitness more than skipping a run.

    Decide to skip your run altogether? Why not head to an air-con gym and try strength training for a running session instead. Or, you know, relax…

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