Looking for tips to run strong and train hard this summer? I have some great tips that are sure to help you. Sometimes it is not important to trainer harder but rather you should train smarter. By making some small modifications for your warm weather runs, you can still make the most of your workouts and feel great! Here are my trusted trainer tips to run strong that I am sure will help you.
Table of contents:
- run early before the heat hits
- hydrate yourself
- dress in breathable clothing
- eat plenty of fruits and vegetables
- avoid running in extreme heat
- take your workout inside
- accessorize yourself
1 Run Early before the Heat Hits
If you run first thing in the morning you can avoid the heat and humidity to have a more productive run. You can run quicker when you do not have these heat factors involved, so rise early. After you complete your run and the temperature continues to rise, you will be glad you ran early! This is one of the tips to run strong that I follow whenever my schedule allows.
2 Hydrate Yourself
The most important factor that will affect your workout on a warm day is hydration. If you do not hydrate prior and stay hydrated during your workout, you can have heat exhaustion and muscle cramping. For workouts that are less than 45 minutes, water works just fine. For longer runs, you should consume about a cup of sports drink or coconut water every 15 to 20 minutes to fuel your muscles and aid in maintaining electrolyte levels. This will also help to eliminate or diminish muscle cramping.
3 Dress in Breathable Clothing
Make sure you wear light colored clothing since dark colors attract the sun. Also your clothes should be wicking running gear, which will help your clothing stay dry and more breathable. Technical apparel will allow moisture to pass through it to be evaporated, keeping your cooler. I prefer to run in a cool wicking sports bra and cool wicking shorts. In the heat, the material make a tremendous difference!
4 Eat Plenty of Fruits and Vegetables
To hydrate your body and boost your immune system make sure you are eating plenty of fruits and vegetables. Both fruits and vegetables have a high water content, which will help refresh you and hydrate your body for warm weather runs!
5 Avoid Running in Extreme Heat
While running in extreme heat is uncomfortable, it is also very dangerous. Extreme heat can cause you to have a heat stroke, heat exhaustion, and muscle cramping. Avoid this by running earlier in the day, indoors or taking an extreme heat day as your rest day for the week.
6 Take Your Workout inside
In extreme heat and humidity, heed caution by taking your workout indoors and run on a treadmill. You should not be a super star and always push through the heat, always think safety first. If the weather is too warm it will be unsafe to run, so hit the treadmill and work on some interval training to amplify your workout!
7 Accessorize Yourself
Protect your eyes from the sun by wearing sunglasses that filter UVA and UVB rays. Also make sure you utilize sunscreen that is waterproof so it does not run into your eyes. And I prefer a cooling hat made of breathable material, or a visor. For longer runs you can also wear a water belt, which is a belt that holds your water so it's easier to stay hydrated through your run!
Now that you have all my tips to run strong this summer, are you ready to get out for a run? Remember that life is what you make it, so make today a great running day and hope to see you on the roads. A road less traveled on a run is a road you should explore, because there is always greatness just around the corner!
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