How to make summer training bearable
- Run by effort, not pace.
- Run early when the temperature is lowest and the sun is weakest.
- Run trails, where there is ample shade and no asphalt to radiate the sun’s energy back to your body.
- Lower your expectations.
- Dress appropriately with synthetic fabric that doesn’t absorb sweat.
In this post
When should I run in the summer?
According to a study from the Journal of Strength and Conditioning Research, the best time to run is when your body temperature is at its highest and your muscles at their most limber, which is during mid to late afternoon.
Is it OK to run when its hot?
Understand heat index danagers: Avoid running outside if the heat is above 98.6 degrees and the humidity is above 70-80%. If the humidity in the air is so high that it prevents the process of evaporation of sweat from the skin, you can quickly overheat and literally cook your insides from an elevated body temperature.
What to wear running in the summer?
How to Dress for Hot Weather Running
- Wear Synthetic-blend Clothing. Avoid wearing cotton when running because it holds your sweat and doesn’t dry quickly, which can lead to chafing.
- Choose Running Socks Carefully.
- Dress Lightly.
- Wear Shades.
- Wear a Visor, Not a Hat.
- Use Sunscreen.
Is it better to run when its hot or cool?
Yet many runners might find it easier than running in hot weather. That could be because lower temperatures reduce stress on the body. When you run in cold weather, your heart rate and the body’s dehydration levels are lower than in warmer conditions. The body needs less water on a cold day than in warm weather.
Why is summer running so hard?
Hot weather raises the body’s core temperature, making running feel harder. Your RPE (rating of perceived exertion) will skyrocket. Humidity is also a challenge. High levels of humidity prevent sweat from evaporating from our skin—a potent cooling mechanism.
How do runners stay cool in the summer?
- Run when the conditions are coolest.
- Hydrate properly before, during, and after your run.
- Run near water.
- …
- Wear light-colored, loose-fitting clothes.
- Grab the sunscreen.
- Pick the right headgear.
- Try precooling.
Do you burn more calories running in the heat?
Put simply, yes, you do burn more calories – and fat – when running in the heat. Why? It’s all about the sweat factor. In short, to help regulate its temperature, your body usually sweats more when working out in hot conditions.
Is 30 degrees too hot to run?
Running in the 30 degree Celsius heat does not come without its risks, it can very easily cause dehydration, overheating which can lead to muscle cramps, excessive sweating, headaches, nausea, tiredness and dizziness.
Should you run in Sun?
Running in the sun for short periods of time provides your skin with a boost of the UV rays required to produce Vitamin D, an essential nutrient. Running in sun for longer periods of time is still safe, but it’s important to protect your skin from extended exposure to those harmful UV rays.
Is it better to run in leggings or shorts?
Shorts allow lots of air to circulate freely around your legs, keeping you far cooler than leggings. Overheating can ruin a workout or run, so even on a cold day, it can sometimes be a good gamble to choose shorts, especially if the day’s workout is bound to get your heart-rate up and keep it there.
Should I run in a hoodie?
Wearing a sweater or hoodie can encourage your body to get its sweat on! Provide a great way to release toxins and purify your body, so wearing a sweater or hoodie made of warmer fabric may help you get your sweat on.
Can I run in sweatpants?
Sweatpants and sweatshirts were once popular cold-weather running attire. But with the advent of running clothes made from technical fabrics, sweats are considered “old school” among runners. They are fine for short runs, especially when worn as an outer layer, but will usually not be comfortable for a longer run.
Do you get fitter running in the heat?
Yes, running in heat can make you a better runner. You will run slower in hot weather because your body is working hard to keep itself cool. This work will make you a better runner in cooler weather. This is because your body is undergoing physiological adaptations to work with less oxygen.
What temperature should you not run in?
Temperature Concerns
The Centers for Disease Control and Prevention warns that 95 degrees Fahrenheit is when the body’s cooling processes start to fail, so it’s best to skip a run. You’ll also need to take humidity into account, since the higher the humidity, the hotter it feels.
How do you carry water while running?
Hydration packs
For a more hands-free approach, try running with a hydration pack. These can range from light vests to small backpacks that can carry a reservoir of water or hydration bladder and have a hose you can sip from while running.
How do I start running in the summer?
Start with shorter runs in the heat and build them up. It typically takes 14 days of consistent running for your body to adjust and acclimatise to the heat. With regular exposure to running in the heat, your body will adapt to its new normal. You will sweat more, but lose fewer electrolytes as you sweat.
Do you run slower when hot?
The “slow down factor” varies from runner to runner, but in general, slowing down 30 to 90 seconds per mile is common in hot/humid weather. Runners hate slowing down because they fear losing their conditioning and/or not being able to achieve their goal race pace on race day.
How humid is too humid to run?
Relative humidity doesn’t become a factor until it reaches about 40 percent—below that, you’ll have a comfortable run; above that, it could impact your performance.
What do you wear to a hot run?
Wear Lightweight, Loose-Fitting Clothes
Tops and bottoms should be light in color because light colors reflect the sun. Dark colors absorb the sun’s heat and can cause you to overheat much faster than whites or pastels.
How hot is too hot for a marathon?
The report states that marathons should be cancelled when the temperature hits 82-86 degrees. ACSM recommends that in the event that a weather report predicts hot temperatures, race officials should begin the event earlier if they don’t cancel it.