When summer draws in, most people lie in the outdoor pool and let their soul dangle. Not runners. They still jog their workload even at high temperatures. The next running event is sure to come. Or the training goal wants to be achieved, so you don’t let the summer thwart your plans.
However: You shouldn’t strain your body too much in the heat. Up to temperatures of 38 to 40 degrees, it is physiologically completely harmless to be active in sports – but you will run out of breath faster, feel far less fit, your circulation can fluctuate.
What you have to consider during the heat run:
It’s cooler in early
Even if you are usually rather grumpy in the morning: If you want to do your running lap in midsummer, it is best to do your training before 11 a.m. or after 6 p.m. These are the times when temperatures are low, and there is less exposure to ozone or exhaust gases.
Drink, drink, drink
If you run for less than an hour, you don’t necessarily have to take a drink with you. If you are running for over an hour, you should have a water bottle with you. But with the right content! Cold drinks only refresh the tongue for a short time. The core body temperature is not reduced in this way. As a rule, lukewarm to warm drinks are by far the best option to achieve a quick effect.
Very important: drink a lot more after running to compensate for the loss of fluid.
The right clothing
Running in the heat is not sunbathing. You also get tanned while exercising, but the skin needs to be protected, especially during longer periods of exertion. Just running in a sports bra and short shorts is not a good idea, as sweating will also “wash off” the sunscreen. Instead, there are now many functional running shirts that promise an additional cooling effect, have UV protection, or even reduce the smell of sweat.
Hat is mandatory
If you cannot walk in the shade, you should urgently wear a hat made of light and breathable material. It’s not just about protecting yourself from the sun, and it’s also about keeping your head cool. We sweat out about fifty percent of our fluid through our head, which is why the forehead is damp first.
Reduce running in total
Do you notice that the heat is stressing your body? Then reduce your running quota and avoid fast pace runs.
Optimal: 40 minutes of continuous running. 15 min slow – 10 min briskly – 15 min slow (i.e., a pulse at 55 – 70 percent of the maximum heart rate).
Down in the shadow
Try not to run directly in the blazing sun, if possible. Do you run in a forest or a shady park? If there is hardly anything nearby, then the treadmill in the gym is preferable on the hottest days.
If it gets too hot, then it is wiser to try another endurance sport during this time. Do your training laps in the swimming pool or on the bike. The effect is the same, but the burden is not quite as great.