As I was reminded during this morning’s run, running in warmer temperatures can be a challenge. In fact, running along the waterfront this morning in direct sunlight and light humidity, I really felt like I was running in an oven.
So, I would like to offer some tips to help running in the oven a bit more fun and less likely to do you in. Here we go:
Wear breathable, light colored clothing
- I would not recommend wearing a black, cotton t-shirt, but I would recommend wearing a moisture wicking white t-shirt and grey shorts. The idea is to wear clothes that will keep you cool through wicking sweat away from your skin while being light in color to reflect the sun’s rays. I am a huge fan of Champion’s line of active gear.
Drink lots of water
- This is a no brainer. If you dehydrate, your body will shut down and you could probably die. In addition, the body dehydrates a lot quicker the higher temperature. So, bring plenty of water with you and consume it regularly. I run with an Ultimate Direction waist pack which is enough for shorter runs (6k).
Don’t over do it!
- Be realistic, especially for the first few runs of the summer. When running in higher temperatures, run at a slightly slower pace. This will prevent your body from overheating prematurely and requires less water. The slower pace might mean a longer run, but you will be building endurance as well as giving yourself time to enjoy the summer scenery!
Wear sunblock and a light colored hat.
- Skin cancer sucks. Avoid it by using a good quality sunscreen of SPF 45+. You should also wear a light colored hat with a wide brim to keep the sun off your face and neck. A baseball cap might be preferable by most runners, but it leaves your neck exposed, so use an extender with the baseball cap to protect your neck.
Follow these simple tips and you will be enjoying summer time running without the feeling of running through an oven. What are you waiting for? Go for it!