BEAT THE HEAT:
Physical activity at temperatures higher than 85 ° F / 30 ° C significantly burdens your body and cardiovascular system. The heat also increases the temperature of your body. Your body reacts with increased sweat production, the number of heartbeats increases and blood vessels are spreading. Here’s what you can do to best support your body when you run in the heat:
1. START YOUR SUMMER WORKOUTS SLOWLY
Your body needs time to adjust to higher temperatures. Avoid intense training during the first few really hot days and start slowly. Increase the intensity of training step by step and allow your body to acclimatize.
2. HEAT AFFECTS YOUR HEART
In summer, your heart beats are elevated. When working with a heart rate monitor, remember that more temperatures increase your heart rate even if you are at the usual pace. Therefore, it may be a good idea to make it a little slower. You are better, you will better deal with the heat, preventing your heart rate rhythm.
3. AVOID MIDDAY HEAT
Choosing the right moment for training or a race is essential in the summer months. Avoid running in the heat of the afternoon and start in the morning or in the evening. At that time of the day, it is not only colder, but it also has less ozone in the atmosphere. High ozone levels can irritate the eyes and the respiratory tract.
4. SELECT THE RIGHT ROUTES
With the sun burning in the sky, adjusting your route is absolutely worthwhile. Running through the forest is not only fun, but it also keeps you in the shade. If it is still too hot (or there is no forest nearby), you may want to walk on a treadmill.
5. CHOOSE THE IDEAL OUTFIT
The right training clothing can also protect your skin against sun rays, even better than some sunscreens. Go for a loose fit and moisture-wicking materials for both your shirt and shorts to prevent heat from accumulating underneath your clothing. Then make sure you choose light colors. They reflect the sunlight and do not store the heat. However, shirts and shorts are only part of your outfit. Wear a cap or cover your head with a light scarf, while keeping your face in the shade. Last but not least, wear sunglasses with a UV filter.
6. PROTECT YOUR SKIN
overall parts of the skin exposed to the sun by waterproof sunscreen (due to sweat). The Sun Protection Factor (SPF) tells you how long the sunscreen extends the natural protection of your skin. How much sunscreen you need depends on the type of skin, the time of the day and the current levels of UV radiation. Do not forget to rub something on your neck, knees, and ears!