Much sun, no run? ...
Don’t let the sun ruin your run! You can run in the heat if you follow a few simple rules. Things like breathable running outfits, sunscreen and the obligatory "don't run in the midday heat" go without saying. We have even more tips for you, so that your run will be really cool even beyond the 28-degree mark!
Of course, when the sun is really blazing and the asphalt is melting, some runners start to ask themselves for various reasons whether a run is still appropriate in these temperatures. Some find this question a welcome excuse to swap running training for a barbecue session. Others, who are perhaps preparing for a marathon, ask themselves whether such a run in the heat is counterproductive, because it is bad for the organism.
In principle, sport in extreme temperatures - even in cold weather - puts extra strain on your body. Your core temperature rises, and your organism reacts with an increased pulse, increased sweating and dilated blood vessels. When running in extreme temperatures, you should support your body a little to keep these symptoms to a minimum.
It is important to remember that if you have a history of cardiovascular disease, you should actually keep your feet still at higher temperatures. All others should heed the following tips from around 28 degrees:
1. Stay hydrated – all summer long!
Even if it's annoying because you've already heard and read it a hundred times. Drink, drink, drink! Your body loses more fluid more quickly in the heat, and with it minerals and iron, etc., you should always keep your fluid balance in equilibrium. This does not mean that you should drink a lot on the run, but rather throughout the day. If you are not running for more than an hour, it is sufficient to start well hydrated. Only on longer runs should you take something with you.
2. Don’t overdo it!
Even if you are in preparation, take it slow. You are better off not training too long or too intensively. It's better to run shorter distances more often, i.e. instead of three runs a week, do four short ones. If you're not running really well in the heat, don't do speed sessions and intervals.
3. Choose the right time
Depending on your biorhythm, you should run either in the morning or in the evening. In the morning, the ozone levels are not that high and it is easier on your body. A morning run can also be a good start to the day, the air is still fresh and you can get a good motivational kick for the day.
If you're really not a morning person, it's better to go for a run in the evening after sunset, when the worst of the heat is over, and the ozone levels are already dropping. By the way, you can ask your weather app about ozone levels. If the value is above 180 mg per cubic metre, it's better not to go for a run, because then the strain on your body is too high.
4. Attention, pulse control!
We've already talked about this; in summer your pulse is higher even without exercise. This is because your body has to do more to stay cool, your heart has to pump more blood to keep everything going. So if you are running with a heart rate monitor or heart rate watch, they will show you a higher reading than you are used to. So make sure you don't push it even higher so that you don't overtax your body. Sports science advises you to stay about five beats below your normal value. If you are running without technical running equipment, then just run slower than usual.
5. Refuel with minerals!
To replenish the minerals that are lost in large quantities after running in the heat, you can treat yourself to small mineral bombs like nuts, dried apricots or bananas after your workout. If you need more than a snack, enjoy a delicious quinoa salad or a fish dish.
6. Why not go for a swim? Alternative training!
If it's really too hot for you to run, then do something else. Swimming is always a good choice when it's hot - and apart from that, it's a really effective whole-body workout. Cycling is also a good alternative, as the breeze can cool you down a bit. Alternatively, why not swap the forest path for a treadmill in an air-conditioned gym.
7. Listen to yourself
Don't just consult apps and heart rate monitors, listen to your body. If you feel tired, have a headache, feel nauseous or dizzy, it's time to stop exercising or not start at all. If possible, don't stop abruptly, but walk a few more steps so your body can slow down.
One final tip: Some people like to take a short cold shower before a run in warm temperatures. This causes your core body temperature to drop – meaning: You start sweating later! You can see if that works for you.
And now it’s time for you to enjoy your summer run!