May 30, 2023
With temperatures on the rise, many of us are eager to get outside for a good run. Whether you’re a seasoned runner or just starting out, it’s important to take precautions when hitting the pavement in the heat of spring and summer weather to stay safe and comfortable during your run.
Most importantly, don’t let the heat dampen your enthusiasm. We have helpful tips to make every summer run the sizzle — in the right ways.
#1 Plan your route and time of day carefully
When planning your run, choose a route that is well-shaded and has plenty of water fountains or rest stops. Consider running early in the morning or in the evening when temperatures are cooler.
Try to run on a clear, smooth, and even surface. Avoid running on hills to mitigate stress on the ankle and foot. When running on a running track, reverse directions halfway through your run to allow for even pressure on both of your feet.
Also, be sure to protect yourself from the sun. Wearing sunscreen and a hat or visor can help protect your skin from the sun’s harmful rays. Sunglasses can also help protect your eyes from the sun and reduce glare.
#2 Stay hydrated
Drinking enough water is essential for a safe and effective workout in hot weather. Make sure to drink plenty of fluids before, during, and after your run. A good rule of thumb is to drink at least 16-20 ounces of water before your run and to carry a water bottle with you during your workout.
#3 Dress appropriately
Wearing lightweight and breathable clothing can help keep you cool during your run. Choose moisture-wicking fabrics that will help sweat evaporate and keep you dry. Avoid dark colors that absorb heat and opt for lighter colors that reflect the sun.
Wear the right running shoe for your pronation and construction and shock absorption needs. This will provide the appropriate stability and cushioning for your foot. Replace your shoes once they’re worn out. For instance, people who run up to 10 miles per week should consider replacing their shoes every 9-12 months.
#4 Protect yourself from the sun
Wearing sunscreen and a hat or visor can help protect your skin from the sun’s harmful rays. Sunglasses can also help protect your eyes from the sun and reduce glare.
#5 Listen to your body
Running in hot weather can put extra stress on your body, so it’s important to listen to your body and adjust your workout accordingly. If you feel lightheaded or dizzy, take a break and find some shade. If you experience any symptoms of heat exhaustion, such as nausea, headache, or muscle cramps, stop your workout and seek medical attention if necessary.
Running in hot weather can be a great way to stay active and enjoy the outdoors, but it’s important to take precautions to stay safe. By planning your route and time of day carefully, staying hydrated, dressing appropriately, protecting yourself from the sun, and listening to your body, you can enjoy a safe and effective workout in any weather. So lace up your shoes, grab your water bottle, and hit the pavement with confidence!
When to Call Beacon
If you’re ready to start your summer running program and have questions or concerns about your orthopedic health, our orthopedic specialists at Beacon are here for you. Schedule an appointment online anytime.