Running is great exercise for improving overall health. It helps by reducing stress and improving cardiovascular function. Running is also great for improving your skin health: regular exercise can help prevent wrinkles by maintaining healthy levels of cortisol (hormone which breaks down collagen), supplying skin with oxygenated blood to give a healthy glow and repair skin damage from the sun and environmental pollutants.
Yet many people avoid running in the summer because the conditions are less than optimal. While you need to take precautions to stay healthy during the heat, you don’t have to stop altogether.
Here are some tips for running in the heat from Runnersworld so you can keep going and keep glowing!
- Make adjustments: Don’t do long or higher-intensity workouts during the heat of the day. If you must run at midday, pick routes with shade. As a general rule, start your workout slower than you usually do. If you’re feeling good halfway through, it’s okay to speed up a little bit.
- Wear as little as possible: Wear apparel that’s light in color, lightweight, and has vents or mesh. Microfiber polyesters and cotton blends are good fabric choices. Also, be sure to wear a hat, shades, and sunscreen with an SPF of 30 or higher.
- Watch your alcohol and meds: Alcohol, antihistamines and antidepressants can all have a dehydrating effect. Using them just before a run can make you have to pee, compounding your risk of dehydration.
- Drink early and often: Top off your fluid stores with 16 ounces of sports drink an hour before you head out. Then toss down five to eight ounces about every 20 minutes while working out. Sports drinks beat water because they contain electrolytes, which increase your water-absorption rate, replace the electrolytes you lose in sweat and taste good, making it easy to drink more.
- Be patient: Give yourself eight to 14 days to acclimatize to hot weather, gradually increasing the length and intensity of your training. In that time, your body will learn to decrease your heart rate, decrease your core body temperature and increase your sweat rate.
- Seek grass and shade: It’s always hotter in cities than in surrounding areas because asphalt and concrete retain heat. If you must run in an urban or even a suburban area, look for shade—any park will do—and try to go in the early morning or late evening.
- Check the breeze: If possible, start your run going with the wind and then run back with a headwind. Running into the wind has a cooling effect, and you’ll need that in the second half of a run.
- Head out early or late: Even in the worst heat wave, it cools off significantly by dawn. Get your run done then and you’ll feel good about it all day. Can’t fit it in? Wait until evening, when the sun’s rays aren’t as strong—just don’t do it so late that it keeps you from getting to sleep.
- Slow down: Every 5°F rise in temperature above 60°F can slow your pace by as much as 20 to 30 seconds per mile. So don’t fight it—just slow down.
- Run in water: Substitute one weekly outdoor walk or run with a pool-running session of the same duration. If you’re new to pool running, use a flotation device and simply move your legs as if you were running on land, with a slightly exaggerated forward lean and vigorous arm pump.
With a little extra care, running in the summer is a safe activity that will benefit your overall and skin health. So what are you waiting for? Lace up those sneakers!
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