Runners love the warmer months. The lighter mornings and evenings make it easier to find the motivation to get out for a run; the sunny days seem to give us a little extra energy and as we all know, it’s much more enjoyable being out in the great outdoors when it’s warm.
But there is a fine line between sensible summer running and down right silly summer running. Running in the heat of the day is downright daft; the heat puts added strain on our systems and dehydrates us – quickly.
You may live in a relatively cool country, but what about when you go on holiday? Do you take your holidays in the sun and do you keep up with your running routine? Many runners do and there is nothing wrong with that, but ask yourself this; are you a sensible summer runner?
The Reason For The Question?..
Is because I do live in a country where the summers are long and very hot and I see many people running who obviously haven’t a clue about running in the heat. Most of them coming from countries where just the sight of the sun gets everyone excited. Some of them look like seasoned runners, yet don’t have water, let alone a hat, and the times I see people running in the heat of the day leaves me questioning their sanity.
I have seen people running without hats or water when the thermometer is hitting 35C! Even if they were wearing hats and carrying water I’d still think they were bonkers.
The only explanation I can come up with for this crazy behaviour is that they probably run at the same time of day when they are in their much cooler, home countries. Why else would a person head out the door for a run when it’s so hot? And as for not carrying a drink?… Totally barmy behaviour!
My Simple Advice For Sensible Summer Running Whilst On Your Holidays Is…
- Run at a cool time of the day. First thing in the morning is often the coolest time in hot countries, if you are not an early bird then wait until the sun goes down. Just don’t run in the sun unless you are training for a grueling desert run!
- Carry a drink. Water is vital and if you are going for a longer run then take an energy drink with you. In the heat, even if you do run early, you will dehydrate at a fast rate. An energy drink will replace the electrolytes and minerals lost through sweat.
- Wear a hat. Not so important if you are running first thing in the morning or last thing at night, but if the sun is up when you are running a hat keeps the sun off your head and if you wear a cap, it will keep the sun out of your eyes too, making your run more pleasurable and you less likely to get sun stroke.
- If you aren’t used to running in warmer temperatures, then run at a slower pace or shorten your run. Your heart rate can actually increase by up to ten beats a minute when you aren’t used to running in the heat.
- If you are on holiday and have had a skin full the night before or have had a dicky tummy, then it’s probably wise to give your run a miss. Missing one run really won’t hurt, but running whilst dehydrated can make you more prone to injury, as well as heat stroke.
- If you are a sweater (not a woolie one), taking a dehydration sachet after your run may be wise. If it’s hot and I know I’ve lost a lot of liquid on my run I’ll take an Almoral when I get home. They are cheap and effective.
- Even on cloudy days the air temperature can be hot and if it’s rained the humidity will be high, so even on cloudy days run early or late for a more comfortable run.
A moment of running madness can ruin your whole holiday, why take the risk? Sun stroke and running injuries can be serious.
Do you maintain your fitness routine whilst on holiday or are you happy having a complete break?
© 2015, Debbie. All rights reserved.