9 Tips for Running When It’s Hot and Sunny

By Brian Syuki, www.Care2.com
July 20, 2016 Updated: July 20, 2016

Running under a scorching hot sun or at a high humid place is not pleasant to say the least. The workout always ends with wet clothes and maybe a headache. If you find running when it’s hot unbearable, don’t give up just yet. There are a few things you can do to run comfortably in hot weather.

Remaining consistent with your workouts is not the only reason you should run during the summer; running in hot weather has a few unique advantages. For one thing, you’ll be able run for longer in warm weather. Secondly, you’ll easily get rid of toxins and excess water weight through sweating. And you’ll lose weight fast. Here are 9 tips that will make it easy to run in the heat.

1. Wear a Visor Instead of a Hat

You may think that a hat is protecting your head from the sun, but it’s actually trapping heat in the body. Wearing a visor will protect your face from the sun and allow the top of your head to release heat.

2. Slow Your Pace

Don’t try to run as fast as you run in cold weather because you’ll get exhausted fast. Instead of focusing on speed, let effort guide you on how fast you run. Run the same distance you usually run and adjust your pace depending on how much you’re straining. Work to increase your pace as you get used to the weather.

3. Stay Hydrated 

You will lose a lot of water through sweat. So make sure you drink more water than you usually do to avoid dehydration. Drink half a liter of water 2 hours before the run. You may want to carry a bottle of water if you’re going for a long run. Lastly, don’t forget to drink more water after the run.

 (David McNew/Getty Images)
(David McNew/Getty Images)

4. Know When to Stop

Dehydration is likely to happen at some point if you frequently run in the heat. And you should stop running if you start experiencing severe dehydration signs like heat strokeheat exhaustion, nausea, muscle cramps and so on. If you or your workout partner experiences any of these signs, stop running.

5. Run in the Morning or Evening 

Do you know one of the cheetah’s secret to being the most successful hunter in the jungle? It mostly hunts in the morning and evening hours when it can run at top speed without overheating. You too, should use this secret. Schedule your runs for early morning or in the evening when the sun goes down.

6. Wear Sunglasses

You don’t have to squint because of the sun every time you run. Wear sun glasses to protect your eyes and relax your face to conserve energy.

7. Change Your Route

Look for a route that has more shades than the one you use. Running under trees not only blocks the sun but it gives you a much needed breeze.

8. Carry a Cold Towel

You can prevent to body from overheating by wrapping a cold towel around your neck. Just soak the towel in cold water and take it out before you start running.

9. Put on Light Clothes 

Wearing heavy clothes while running in heat is a big mistake. The clothes will soak up water and stick to the body. Buy light clothing that can’t hold a lot of sweat.

You don’t have to stop running because it’s summer. Use these tips to run in hot weather or high humid places.

This article was originally published on www.Care2.com. Read the original here.

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