‘If it were easy, everyone would do it.’
Most runners I know quote this line often, even carry it around like a badge of honour because, let’s face it, not everyone can just plug in their headphones and go on a run for miles that too even without stopping (I have never seen a serious runner panting in the park bent over and taking a break).
So, now that summer has unleashed a severe heatwave on us, most runners are finding themselves stuck with one question: to run or not to run? Because let’s face it: hitting the pavement for a run in June, July and August, is a real struggle thanks to the horrid heat.
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There’s always hope and let’s not get discouraged. We have prepared a list of different tips and tricks that will enable you to go for a run amidst these balmy weather conditions. So before you stuff your running shoes further into your closet, get reading!
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1. Find a temperature/time of day that works for you.
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The first step to go for a run without getting a heatstroke is: planning. You need to make the most of the weather app installed on your phone. It’s advised to plan your run during the coolest part of a hot day.
Mostly that’s going to be around 6pm once the sun has set and night is slowly falling. Always remember that not everyone tolerates the heat the same way; this is why one person can breeze through miles in 100-degrees temperatures, while other can barely make it around the block.
2. Patience is a virtue and this is where every runner gets tested.
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Most runners are extremely patient because you can’t be a runner otherwise. Considering this is one physical activity that requires at least 15-20 days of consistency for your body to get accustomed to it.
Be patient with your body when you start to run during the summer. Do push yourself, but if you’re feeling dizzy or nauseous, it’s best to take a break. Don’t feel ashamed to stop and pause for at least 2-3 minutes under the shade and if your body allows, continue your run. Summer runs require adjustments and that’s absolutely okay.
3. Dress the part.
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For your run to provide any sort of satisfaction, you need to dress the part. Opt for pale colours. Choose moisture-wicking (nylon) and NOT moisture-absorbing (cotton) fabrics so that sweat can evaporate from your body.
If you need something on your head to protect you from the heat, wear a cap. Common sense and wisdom dictate that wearing less clothes make for a comfortable run. Don’t skip the sunscreen no matter what time you decide to go for a run, please.
4. Devise a hydration plan.
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For summer runs, hydration is key. Ideally, you should plan to hydrate before and after your run.But simply chugging a bottle of water right before your run won’t make the cut. Hydration is an all the time thing. Depending on how long you intend to run for, carrying a water bottle with you might benefit but it’s much more essential to be hydrated BEFORE the run. While there’s isn’t a hard and fast rule, drinking one glass of water every hour won’t just make your summer run better but do wonders for your skin too.
5. Create a brand new summer playlist.
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Who doesn’t love changing their workout playlists from time to time? The start of the summer is a great time to do so! Songs playing on loop that would be great for a nice summer run are:
Summer Games by Drake
Mile High by James Blake
Apna Time Aayega from Gully Boy
Jeet by Ritvz
6. Don’t even think about skipping warm-ups.
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The real reason for a warm up is to wake up your muscles and also let your energy systems know that they are now going to be utilised more heavily. When the temperature rises, instead of ditching a warm up completely, a short jog can help immensely.
7. Don’t skip the cool downs either.
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After your workout, drinking freshly squeezed juice, a dip in the pool or simply seeking shade and lying down with your legs at an elevation are all ways to get your body-temperature back to normal.
Summer heat and humidity pose significant dangers for runners, but attention to the tips above will ensure that you are ready for a comfortable run; the type that can make you forget anything you want to forget.