Summer Running Reminders
Warmer weather is already here and with it comes some changes to the way that we should prepare for our outdoor runs. Here are five things to remember as the thermometer ticks up.
Stay hydrated (before, after, and during) and replenish electrolytes
This is probably one of the most cliche pieces of advice when it comes to running in the heat. Drink lots of fluids, use electrolytes, blah, blah, blah. That being said, it is easy to think of this advice purely in terms of hydrating on or after your run. The reality is you are losing more fluids throughout your entire day when the weather is warmer. So don’t just think of your hydration needs as you change into your running clothes. This is something to stay on top of all day long regardless of if you have a run on your schedule or not. This is especially true if you have a race coming up! Even when training, be sure to have a plan to get hydration while out there, especially for longer efforts. Whether it is a handheld water bottle, a collapsable cup that you plan on using at (working!) water fountains on the way, or a loop around your house that allows you to stop and get some fluids along the way, remember that your performance will suffer (and it can be potentially dangerous depending on the level of heat and humidity) if you end up dehydrated.
Nix Biosensor Sweat Profile
Along with hydration, it is true that you need to be replenishing your electrolytes throughout the day regardless of if you have a run on your schedule or not. Pro tip: it helps to know if you sweat out a lot of electrolytes or not. Everyone sweats more in warm weather (and yes, some more than others), but not everyone sweats out the same level of electrolytes. In fact, electrolyte loss can vary wildly! While it is true you can get a quality estimation of electrolyte loss with something like a Nix Biosensor, simply paying attention to how much salt is on your body after working up a sweat can give you an indicator of how electrolyte heavy your sweat is. Do you feel salt crystals on your body after your sweat starts evaporating? Do you have salt stains on the brim of your hat or your shirt or shorts? If you do, odds are you need more electrolytes than your friend running next to you who didn’t even realize that some people feel salt on themselves after a good sweat. Another indicator that you might be sweating out a lot of electrolytes is paying attention to any headaches, migraines, and cramps you may experience later on. This usually doesn’t happen right after a hard effort but sometime later in the evening or the next day. While these things may be unrelated, I always reach for more electrolytes if I start to feel a headache coming on or start to experience leg cramps. More often than not, this helps the symptoms go away. If you notice that you do get headaches or cramps a lot after days with a long run, or significant time in the sun, consider that you might be dehydrated and low on vital electrolytes.
Protect yourself from the sun and bugs
Bottom line: sun burn is bad. Even worse? Skin cancer. So while you might hate it, sun protection is important. Reach for a quality sunscreen that uses safe and high quality ingredients (like our favorite, Melan Sunscreen, available in a spray or a lotion at Terra Running Co!) and apply before going on that long run! A good hat and a breathable long sleeve sun shirt also helps keep the sun from turning your skin into burnt toast. Also, consider trail running through the woods for increased shade cover, especially during the brightest parts of the day. Just be sure to grab some bug spray (we have that too! Try Shu Bug for a natural and effective bug repellant!) to help keep the ticks at bay if you’re heading out into the woods.
Wear sunglasses
Maybe it’s my sensitive blue eyes, or the fact that they’ve been one of my go to accessories since I was a little kid, but I don’t understand people who have to be convinced to put on a pair of sunglasses. Not only do they protect your eyes from harmful UV rays in the same way that sunscreen protects your skin (Protecting your EYES from damage? Sounds kind of important!), they also just look cool! There are plenty of options out there that stay put while running. Use polarized lenses for reduced glare and improved visibility especially on or around water, and non-polarized lenses when trail running for more accurate depth perception (making it easier to avoid roots and rocks).
Pay attention to the weather
Paying attention to the weather goes beyond just checking the temperature and humidity levels. The weather in the spring and summer is notoriously unpredictable. While it might be bright and sunny one moment, the next lightening could be flashing all around you. Especially if you plan on hitting the trail or lacing up for a long run, be sure to check the weather ahead of time. The last thing you need is to be miles and miles into your long run while a dangerous storm front closes in.
Don’t forget cross training
I don’t know about you, but when it’s nice outside, hitting the gym is the absolute last thing I want to do. This can lead to some off balance training through the warmer months. As you enjoy more time outside on the road and the trail, don’t forget that you still need to mix things up for your body to perform injury free. The good news is, cross training doesn’t have to mean being locked away at the gym. Swim, bike, play a team sport, or do some plyometrics in your back yard! There are even more way to mix up your workouts during the warmer months.