It’s summertime and we are in the prime of marathon training and series of running events happening across the country. However, the heat, humidity, and sun can wreak havoc on increasing your pace and going for that PR. Being an outdoor runner and reading up on the latest trends in running gear and recommendations from the elites and top running websites, here are five tips to help beat the heat for summer training and summer running.
1. Adapt to the weather. It takes about two weeks for your body to adapt to the heat and cool itself more efficiently. Slow your pace, reduce your intensity, and get the run in rather than pushing through it.
2. Wear light clothing. Light, loose fitting and wicking clothing such a micro-fiber will help you stay cool as you run. Avoid gear made of cotton as your sweat will collect, weigh you down and ultimately slow you down.
3. Accessorize your body. Take care of your body. Even if it is a mostly cloudy day, protect yourself from UVB rays by applying sunscreen of at lease SPF 50 or above. Wear a lightweight cap/visor and sunglasses to help filter rays.
4. Time of day is key. Run at cooler times of the day, early in the morning or in the evening. Even though the temperatures are cooler, consider factoring the humidity. Avoid running between the hours between noon and three.
5. Hydrate, hydrate, hydrate. If not the most important tip to live by. If you plan to workout 45 minutes, consuming water is just fine. If you are out for an hour or more, consume and fill your fuel belt with a sport drink like PowerAde to fuel up with electrolytes and sodium.
Jason Yu is Partner and Director of Marketing for The Hardwicke Group in Richmond, VA. His company specializes in new media, PR and influence with an emphasis on digital marketing strategy and reputation management. Jason enjoys keeping active by biking, running and working out on a daily basis. Jason has ran in over twenty running races including the Marine Corps Marathon, Tough Mudder, Richmond Marathon, and Xterra races. Interesting facts about Jason is that he is a music fanatic, in search fro the best macaroni and cheese, and aspiring “mixologist.”