Top 5 Summer Running Tips

Runners can be tough! We brave the wind, rain, snow, and other elements to get our workouts in. One can bundle up if the weather outside is frightful, but what about when it’s 100 degrees and oh-so not delightful? There are various recommendations when it comes to beating the heat, and we’ve selected our favorite Top 5 Summer Running Tips below to best help you overcome those warm summertime rays:

Hydration / Time of Day / Apparel / Best Sunscreens / Inside Alternatives

Hydration Hydration Hydration

• Pre-Run: Get about 8-ounces of water / sports drink every hour for two-three hours before you head outside
  • If you lace up right when you wake up, always get a quick drink before you leave just to get the systems going
• During-Run: Experiment with different types of bottles to take with you - Plan your route around places to get a drink
  • Places like parks / grocery stores (my personal favorite) / restaurants are all safe options to get water
• Post-Run: Some type of salt along with your water works very well to reload your electrolyte levels
  • Think of things like sports drinks / a salty snack such as chips and pretzels / electrolyte tablets for your water

 

More information below

Best Time For Summer Running

• Rule of thumb would be anytime between 10am - 4pm as the sun's no longer going to be at it's peak for the day
• We like AM over the PM because pavement / buildings / etc. all hold onto heat well past sunset
  • Also, getting your workout done in the AM can be a "great way to start your day" (insert thumbs up here)

 

More information below

Dress For Summer Running Success

• SAY NO TO COTTON! Here at Race2BFit, we say yes to polyester or nylon as they're moisture wicking & breathable
  • Wet cotton can cause chafing. If you're unfamiliar with chafing, please look it up
• Ladies, check your bra and neck lines with the sports bra. Ensure such is comfy and not rubbing before hitting the road
• Gentlemen, watch your nipples as both cotton and the tech shirts can really take a toll on them
  • Using a glider such as Vaseline is a safe approach to keep from the friction / irritation and it wont quickly sweat off
• Test run in your cloths / gear to ensure it's not going to be too hot. NEVER and we mean NEVER try some new shorts / shirts / socks / shoes / hydration belts / hats / face mask / etc. on race day. 
• Find what's comfortable for you. Some like 3 inch running shorts, while others like leggings. "Find What Fits and Feels Good".
• Light colored clothing will help reflect a good amount of the suns rays, helping to keep you cooler so keep that in mind

 

More information below

Lather Up The Sunscreen

• Looking for a higher SPF and some type of sport designed formulas to prevent such from coming off while sweating
• If you use any primers or foundations on your face, some have SPF in them already so take a look next time you apply
• Try to find a brand your skin agrees with. Try them out before heading out on those long runs
  • Don't forget the odd spots like the tops of your ears or the tip of your nose

 

More information below

Grab Some Shade / Hit The Treadmill

• Get off road! The pavement holds a good amount of heat from the day which ends up radiating right back up to you
  • Find a good trail with some tree coverage. You'll also, just naturally, be a bit slower as is on trails
• Run around a body of water if possible. Water can keep temperatures down and even provide a nice breeze
  • Post-run cool down swim anyone?
• If running on a treadmill, ensure you have proper hydration and a sweat towel potentially

 

More information below

How to best hydrate for summer running

I’m sure we’ve all been there at least once in our lives, runner or not. That moment where it’s so hot that the sweat from your forehead temporarily blinds you. As you try to pull up your shirt to wipe your face, you realize the shirt actually makes it worse because it’s anything but dry! Now, blinking out of shear desperation, you realize you’re a minute off from your desired pace. It is at this moment, you realize that you should have brought some water with you. This is one of the most important summer running tips. Some top hydration tips can be seen below:

• Pre-Run: Get about 8-ounces of water / sports drink every hour for two-three hours before you head outside
  • If you lace up right when you wake up, always get a quick drink before you leave just to get the systems going
• During-Run: Experiment with different types of bottles to take with you – Plan your route around places to get a drink
  • Places like parks / grocery stores (my personal favorite) / restaurants are all safe options to get water
• Post-Run: Some type of salt along with your water works very well to reload your electrolyte levels
  • Think of things like sports drinks / a salty snack such as chips and pretzels / electrolyte tablets for your water

Hydration is good but, like all good things, don’t overdue it! Drinking to much water can leave you feeling sluggish while out on your run. You’ll most likely then have to visit the facilities while out running, or worse, you could become irritable until you can increase the salt levels in your body. How much water do you drink daily and is it enough to support your exercise? Speaking of daily exercise, when’s the best time to exercise when it’s hot outside?

What time of day is best for summer running?

Not everyone has the liberty to wake up at 2am and go for their run. Okay, okay, no one really would want to get up at such time to get their training in. Something a bit more feasible would be aiming to get outside and exercise when the sun is just coming up in the morning or headed on it’s way down in the pm.

• Rule of thumb would be anytime between 10am – 4pm as the sun’s no longer going to be at it’s peak for the day
• We like AM over the PM because pavement / buildings / etc. all hold onto heat well past sunset
  • Also, getting your workout done in the AM can be a “great way to start your day” (insert thumbs up here)

If you’re unable to get out in the morning or afternoon and the only feasible break in the day is your lunch break, totally understand. These next two sections can really make the difference on your performance for, potentially, days to come!

How to dress for running in the hot summer weather?

The question is: How little clothing can one legally have on while out in public? Now, before you hop out in your birthday suite, this point is somewhat valid. There are in-fact times where this mentality is not the best option. If your run is going to be on the shorter side, say less than 1-hour, you may be able to get away with just a sports bra and jogging shorts. If you know you’ll be outside for a bit longer, you may want to consider investing in the following to ensure you stay as cool as possible:

• SAY NO TO COTTON! Here at Race2BFit, we say yes to polyester or nylon as they’re moisture wicking & breathable
  • Wet cotton can cause chafing. If you’re unfamiliar with chafing, please look it up
• Ladies, check your bra and neck lines with the sports bra. Ensure such is comfy and not rubbing before hitting the road
• Gentlemen, watch your nipples as both cotton and the tech shirts can really take a toll on them
  • Using a glider such as Vaseline is a safe approach to keep from the friction / irritation and it wont quickly sweat off
• Test run in your cloths / gear to ensure it’s not going to be too hot. NEVER and we mean NEVER try some new shorts / shirts / socks / shoes / hydration belts / hats / face mask / etc. on race day. 
• Find what’s comfortable for you. Some like 3 inch running shorts, while others like leggings. “Find What Fits and Feels Good”.
• Light colored clothing will help reflect a good amount of the suns rays, helping to keep you cooler so keep that in mind

During or after your run, feel free to cool off with some water. Both drinking and dumping on oneself to help cool things down. Feel free to shed any additional clothing and find some shade if possible to really help your body start to dry off in the heat. Speaking of the sun, what about sunscreen?

Does sunscreen work for runners?

This summer running tip can often get overlooked. We don’t like things greasy and certainly don’t want anything that will quickly rub off on your clothes. When talking about sunscreen, we can keep things short sweet and too the point below:

• Looking for a higher SPF and some type of sport designed formulas to prevent such from coming off while sweating
• If you use any primers or foundations on your face, some have SPF in them already so take a look next time you apply
• Try to find a brand your skin agrees with. Try them out before heading out on those long runs
  • Don’t forget the odd spots like the tops of your ears or the tip of your nose

Now if you’re able to have the luxury of training indoors, you may not have to worry as much about sunscreen but still be mindful on how much sun your skin is taking in throughout the day all together.

When to run inside or in the shade?

Sometimes it may just be best to hit the gym and hop on the treadmill compared to running outdoors in the heat. This summer running tip is a bit easier said than done because it requires a membership or equipment on your end. More seasoned runners will prefer this method if they’re training requires certain paces that may be a bit too much on the body while in the sun.

• Get off road! The pavement holds a good amount of heat from the day which ends up radiating right back up to you
  • Find a good trail with some tree coverage. You’ll also, just naturally, be a bit slower as is on trails
• Run around a body of water if possible. Water can keep temperatures down and even provide a nice breeze
  • Post-run cool down swim anyone?
• If running on a treadmill, ensure you have proper hydration and a sweat towel potentially

So now that you have the secrets we personally use here at Race2BFit to run your coolest most effective workouts in the summer time. what are you waiting for? Ensure to refer to these Top 5 Summer Running Tips when questions arise. Happy Training Everyone! Keep winning your race.. Your Race2BFit!

Race2BFit Pro Tips

• Freeze your water bottle the night before a long run. Turn it on it’s side to avoid blocking the mouthpiece
• Your pace will slow down the hotter the weather so don’t expect any big personal bests around peak summer time