Summer is in full force and runs can be tough depending on what time you run during the day. This has come as a reminder that summer running is a whole different ball game to running through the winter months. However, when it comes to the dedicated runners, to not run in the summer is often not an option.
Is Running In Summer Even Safe? Short answer: yes! but you have to exercise common sense and not be the hero. Whether summer running is safe for an individual depends on a number of factors, your heart health, just how hot it is, the clothing you wear, whether you are hydrated. Luckily, we are able to mitigate most of these factors.
What Are The Dangers Of Summer Running? Exercise-related heat exhaustion is an umbrella term for everything that can go wrong in your body when running in the heat.
Dehydration Probably the most common danger of summer running - Dehydration can lead to exhaustion, dizziness, increased urination, and low blood pressure.
Muscle cramps - Heat cramps can be very alarming and are when the larger muscles in your body cramp and spasm involuntarily. They are often associated with dehydration and training hard in extreme heat. if you experience them, you should stop your run.
Headaches - A side effect of the ever-present summer running is dehydration. Headaches during or after running in the heat are an indicator that you are not drinking enough fluids either before or during your run. The good news is that all of these unfortunate side effects can be kept at bay if you implement prevention techniques such as these:
Run in the morning (or in the evening) - we run 10km on Mondays and Wednesday’s meeting at 06:30 to miss the heat and get longer distances in. Our Tuesday and Thursday couch runs start at 17:00 but if it’s hot we select a route and only run the shade but walk the sun.
Adjust Your Pace - This is really important, we run the distance and drop the pace in the summer concentrating on stamina, the harder you run the more you sweat and the more hydration sets in.
Get used to it - the more you run in summer, the sooner you adjust. I love running along the canal and taking in the views. Running near water is quite relaxing, so give it a go.
Wear Suncream - depending on your clothing choice you should use sun cream. The longer you are out the more risk of sunburn and hydration sets in.
Stay hydrated - number one tip, drink before, sip during and drink after a run. When running just beware the more you drink, the risk of a stitch can be painful. That’s why encourage my runners to sip and wet the mouth.
Wear The Right Clothes - I see so many of my group turn up in the wrong clothing, summer running can be deceiving if it’s windy or low cloud is present. You soon see layers coming off. Shorts can cause problems if you don’t wear the right type. Like me, if I wore certain shorts I would have chaffed thighs, hence why the two in one shorts do it for me.
Wear sunglasses - This is a must, especially when running past trees where sunlight hits you every couple of paces, and of course can trigger headaches or even worse, migraines.
Wear a hat - Treat hats as a must, or wear a headband, I use the hats with the breathable sides built in, which soak up the sweat and prevent you from getting overheated.
Wear a running vest/hydration pack - I always run with mine in the summer, simply so I can stay hands free but ensure I have pockets for my phone for safety and capturing that magic moment on the run. They are also useful if you have to carry meds such as inhalers, or in my case, my epi-pen.
In summary running through winter and summer needs a common sense approach. Runs need to be planned and if you are running on your own, let someone know your route and when you will back. Take a phone with you for emergencies and wear bright clothing, it’s just as dangerous running on paths as well as roads, so be seen.
Get out there, run safe and enjoy the experience!