When the beautiful days arrive, the desire to run under the sun becomes stronger. However, running in hot weather can quickly become tiring, even dangerous if one does not take the right precautions. At Coureur du Dimanche, we share 10 essential tips to run safely and with pleasure, even in the summer heat.
1. Stay Hydrated
Hydration is crucial to keep energy up during exercise. Hydrate regularly throughout the day, before going for a run but especially during your run. When it is hot, it is important to ensure that you have drunk enough before going for a run. Take with you at each exit a water flask well stored in a carrying belt or hydration bag to rehydrate during your run.
For any long or intense outings in hot weather, it is essential to consume drinks rich in carbohydrates and minerals. Indeed, during a race, your body loses not only water, but also minerals.
Tip: Don’t let thirst guide you to hydrate. When you feel thirsty, your body has already lost 1% of its water, which can lead to a 10% decrease in your physical abilities. To stay on top of your performance, regularly drink small sips of water every 10-15 minutes.
2. Prioritize the coolest hours
To avoid heatstroke, plan your outings early in the morning or in the evening, when temperatures are milder. Ideally before 9am or after 7pm.
3. Temper your body before and during exercise
Before starting your training, it is beneficial to cool down your body by drinking fresh water or taking a warm shower for example. During the run, maintain a stable body temperature by regularly drinking small sips of water and spraying yourself with water to avoid overheating. For this, you can moisten your clothes or wet your hair. These gestures will allow you to prevent heatstroke and improve your performance.
4. Dress for the weather
When you run in the summer, it is recommended to wear breathable clothing to stay cool and comfortable. Technical fabrics such as recycled polyester, used in our short sleeve sports t-shirts and tank tops, allow better evacuation of sweat and reduce the risk of irritation. Opt for lightweight and breathable clothing that dries quickly to improve your performance and well-being during your running sessions.
5. Adapt your Allure
Heat can affect your performance. Slow down your pace. When temperatures rise, the body works harder to regulate its internal temperature, which can lead to faster fatigue. To avoid overheating and exhaustion, start your run at a slower pace than usual and adjust your pace based on weather conditions and how you feel. Don’t try to break records, instead focus on maintaining a comfortable pace.
6. Train in a Progressive Way
If you are not used to running in hot weather, start slowly and gradually increase the intensity and duration of your runs. Give your body time to adapt to the weather conditions.
7. Prioritize the shaded courses
Prefer forests, parks or wooded trails that offer shade and natural freshness, rather than bitumen in full sun.
8. Protect yourself from the sun
Protect yourself effectively from the sun by wearing a cap or headband during your run to protect your head from the sun.
For extra protection, opt for sports sunglasses with a clear vision and protection against UV rays.
Remember to regularly apply sunscreen to exposed areas of your skin.
9. Run accompanied
Running in pairs or in a group allows one to watch over each other and quickly warn of discomfort.
10. Stay tuned to your Body
When you run in the summer, it’s essential not to overestimate yourself and stay alert for signs of overheating. Listen to your body and be aware of symptoms of heatstroke such as dizziness, nausea, and muscle cramps. If you experience these signs, stop immediately in the shade, hydrate and cool off. By listening to your body and taking the necessary precautions, you will be able to enjoy your run safely and confidently.
About Coureur Du Dimanche
Coureur Du Dimanche is a committed French brand that designs technical, responsible and comfortable sportswear. Made locally from recycled materials, our products combine performance, comfort, originality and durability, to run differently, from bitumen to trails.
