Tips for Running in the Heat

Whether you are leisurely running or participating in a 5K, staying safe and being aware of the heat while running in the summer is essential. There's no reason to postpone running days due to the heat; as a result, you need to know the best ways to stay healthy during your run. Check out our tips for running in the heat that will help you stay hydrated and last longer.

Tips for Running in the Heat

Stay Hydrated

Although this tip may seem obvious, staying hydrated is the best way to stay safe while running in the heat. You should drink plenty of water throughout the week, and you should drink several ounces of water before you head out for a run. Sports drinks can also provide electrolytes to keep you hydrated. Re-hydrate by carrying a water bottle throughout your run, even if you feel like you don't need it. You should refrain from drinking alcohol, soda, and coffee since they dehydrate the body; if you need a boost in the morning, drink half as much coffee as usual.

Use Sun Protection

Sunlight can penetrate your skin even in the shade, so you should wear sunscreen no matter the weather conditions. Apply sweat-proof sunscreen, wear a visor and sunglasses, and clothes that wick moisture away from you. You can prevent heat stroke and fainting by covering your skin, especially with light-colored fabrics.

Lower Your Expectations

No matter how intense your training is, high heat will increase your average pace. Temperature increases above 60 degrees can slow your pace by up to 30 seconds per mile for every 5 degrees. It's a good idea to start running at a slower pace when running in the heat, especially if you want to go a long distance. Keeping a running schedule based on your exertion versus time will relieve some of the pressure of running faster than you should in the heat.

Markson Chiropractic for Runners

One of the most common forms of exercise is running. Despite its popularity, if you don’t take precautions, this type of exercise comes with the risk of repetitive injury. The repetitive beating that your joints take while running can quickly add up. So, whether you run marathons or jog for weight loss, a chiropractor can help you be the best runner you can be. Contact Markson Chiropractic to see if chiropractic care is right for you. Let us help you improve both your run and your life!