Summer running: don’t let the heat get to you!

Wednesday June 20, 2018
Woman running during the summer

Summer is here and so is the sometimes sweltering heat. While it is wise to recharge your batteries, it is also important to watch out for the scorching sun. Yes, you might want to enjoy the nice weather and go out for a run at lunch time, but this is a bad idea! Here are a few tips on what to do (and what not to do) when training under the sun.

Stay out of the sun during the hottest hours of the day.

Dehydration is the biggest risk of going out for a jog to stay in shape and get out of the office. But what are the signs of dehydration? Headache, fatigue, nausea and dizziness can occur during or after the workout. These symptoms can be treated with plenty of rest at home. Besides, there is a potential risk for hyperthermia, which often brings on dizzy spells. Who wants to end up at the ER on a beautiful summer day?

Exercise during the coolest hours of the day.

You really want to go out for a run? Well, change your schedule. It is best to exercise early in the morning or late in the evening. The weather is usually cooler and more comfortable at these hours and you can avoid the excess heat, the bright sun, and the dizzy spells all at the same time. On top of that, there is no better way to start or end your day!

Go easy.

We are not superheroes or superhumans. Our bodies need time to adapt and this usually means moderation and slow progression. There is no point in overdoing it, especially if you want to keep going the next day and the following days.

Drink, drink, drink.

Whether you are an athlete or not, staying hydrated is key to staying healthy. If you are going out for a run, bring some water with you. You can choose from different options: a CamelBak, an ordinary water bottle (no plastic please!), or a running belt. You can also choose your jogging route based on where drinking fountains are found on campus. If you are planning a long run—we do not advise you to do so—sugary water is your best solution.

Protect yourself against the sun.

If you decide, despite our warnings, to go running in the extreme heat, wear a cap and good sunglasses. Also, protect your skin by wearing long, but light clothes—sweat can wash away sunscreen!

Do you feel a heat stroke coming? Stop right away and find some shade.

Whether you are a casual runner or a marathon runner, be smart and adapt your training to the climate!


Sign up for our Stride to Success class which prepares you to run 5-10 km distances with proper training from a personal trainer.