Running in summer: airy sportswear and long days meet heat and physical stress. Find out here how to jog relaxed through the warm months.
The summer months are the ideal time for outdoor sports. Finally exercising in breezy clothes. Take advantage of the long day and warm temperatures. And at the same time boost your vitamin D levels and soak up the sun.
In theory, such a summer run is quite romantic. In practice, it looks different. There's also the heat. Flying pollen. Rapid pulse. Excessive sweating. And the worry of dehydration.
What you have to watch out for when running in summer. What dangers there are and how you can easily protect yourself. And many other tips about summer running, you can find here!
Stay cool while running in summer: With these 13 tips it works out
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Pay attention to the temperatures
Not all summers are the same. Sometimes the temperatures rise to over 35 degrees, sometimes they hang around forever at just over 20 degrees. But where is the physical pain threshold? That is, of course, very individual.
For untrained people, 20 degrees is already stressful. For healthy and trained people, intensive training at 25 degrees upwards is strenuous for the body. From 30 degrees you should not do any sports. Or train in the water.
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Reduce training workload
When it's hot, we're less efficient than when it's cooler. That's why you should definitely lower your training workload and your performance expectations.
Experts recommend 30-50% less exercise. Those who usually go running every day, should now leave it at 3-4 times. Summer heat is not a condition in which you need to go beyond yourself.
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Reduce expectations
The same applies to the expectations you have of your training. Instead of trying to set new records, slow down. Take more time for your run. Run at a moderate pace where your heart rate still feels good.
Because our heart not only has to compensate for the run, but is also actively working to cool down our blood. That's why it beats faster than usual. For this reason, you should also avoid sprints or interval training.
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The best time to run in summer
The days are long and bright. And as the mercury climbs during the day, so does the intensity of the sun's rays. For this reason, you should avoid physical activity, especially between 12 and 3 pm.
We recommend you morning to run. Those who make it have already completed their lap before 8 o'clock in the morning. The air is still fresh and unspent. The temperatures are pleasantly cool and the ozone pollution is low.
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Shower before training
Sounds illogical? It's not at all. Before you lace up your running shoes, take a quick lukewarm shower. On the one hand, it's a good wake-up call.
On the other hand, it lowers your body temperature a bit and makes running in the summer more pleasant, because you start sweating later. You can find out what you should look out for after jogging here: The 9 worst mistakes you make after running.
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Drink before the run
Especially in the morning, you should take a break between bed and running shoes and drink in peace. It's not about drinking a liter of water just to stay hydrated.
A glass (up to 0.3 liters) with water, apple spritzer or some fruit is totally sufficient. After all, you don't want your belly to be bubbling all the time while running. :)
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Running in summer: choose routes wisely
Your running routes should be chosen wisely in the summer. If possible, go running in the forest. Or choose routes that are in the shade. In any case, you should avoid open spaces.
Of course, there is nothing wrong with walking in the sun from time to time. Nevertheless, you should try to reduce this proportion as much as possible. A practical aspect of morning running is that the sun is usually still very low. So houses still provide shade.
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Pay attention to suitable clothing
It may and should be airy! Say goodbye to long pants. Instead, go for shorts and tops that are short and air-permeable. You can find the right light summer outfit here: Outfit of the month: Fresh colors for June workouts.
If you run through the sun, you should make sure that you wear air-permeable headgear. This way you can protect yourself from sunstroke. If you run through the shade, you can do without a cap. Because the body gives off heat especially through the head.
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Running in summer: drink enough
Whether you run with a water bottle or not depends on the duration of your run. If you run for less than 45 minutes, you can leave the water bottle at home. Then it is enough to drink before (see point 6).
If you are on the road for a longer time, you have to use a bottle! Make sure that the water contains enough sodium. This keeps your nutrient balance intact even when you sweat. Have you drunk enough? Look here: "10 warning signs that you're chronically dehydrated"
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Take care of the body
When you notice your heart beating uncomfortably fast. Or you get a headache. You get hot and cold shivers down your spine. Or you feel sick - then you have to stop running immediately.
This is a clear sign that your body is overworked. Find a shady place. Breathe calmly and deeply. And walk slowly. Don't necessarily sit down, but move slightly. The training is over for you at this point.
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Fit for the run in summer with healthy food
Especially in summer, we don't have a huge appetite anyway. And that's not so bad. It's just important that you eat the right things. Especially if you train and challenge your body athletically.
Be sure to eat plenty of fruits and vegetables. It's best to eat seasonal produce because it contains the most vitamins. You should also eat a wholesome diet and avoid sugary or fatty foods.
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Running in summer leads to longer recovery times
This point goes hand in hand with point 2 & 3. The training schedule should be brought down to a realistic level. Because the recovery time is also much longer than usual in the heat.
How long you should take a break depends on the individual. In any case, you should only exercise when you feel fit and well. Otherwise, rest a little longer and give your body a break. It already has enough to do with the heat. :)
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Get used to the heat slowly
Sudden heat wave or summer vacation in the south: Sometimes the time between enormous temperatures is very short. Take days to get your body used to the heat step by step.
After 9-10 days, our body has usually adapted perfectly to the temperature conditions. And we tolerate the heat much better than at the beginning of high temperatures.
Our conclusion:
Running in the summer is great. However, we shouldn't look at it as a time to set new records. Think of training in the heat as a way to stay fit. If you take care of your body and be patient and calm, you will get the most out of your training.
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