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What we should and shouldn’t do when we run in summer

Published : 06/19/2017 10:52:41
Categories : All , Training

What we should and shouldn’t do when we run in summer

In summer, owing to the high temperatures, running can cause health risk. As we are not adapted to those temperatures, is possible that the performance deceases or even that we suffer an injury. Among other things, and depending on the person, heat can cause hyperthermia or dehydration, which will suppose muscular cramps, fainting or syncope.

Unless we were elite athlete, the competition requires it and under the supervision of health professionals, we should avoid running when the temperature is very high, as the risks don’t make it up for.

It’s necessary to take into account that not only heat affects us, also humidity, as this avoids that the body keeps itself cool and gets rid of sweat, so it’s convenient to check the forecast and get to know in what moment the humidity is higher.

What can we do to reduce this risk?

-Prevent, using sun protection cream, a cap, light and breathable clothes, training in areas with shade and correctly hydrate ourselves.

We should hydrate ourselves correctly before, during and after the training, having a bottle of water on hand which we use before being thirsty or running in a place with drinking fountains. In heat conditions we should drink two more glasses of water per day, and consume liquid which contains electrolytes, as we will lose many salts.

-Training when it’s less hot, for example at first thing in the morning or when the sun goes down.

-Training in a soft and progressive way, adapting ourselves to the environment.

If for any reason we can’t carry out the previous, what we can do is reducing the intensity of our training: don’t do intense exercise series or high intensity exercise, as those will cause fatigue and an increment of the body temperature.

How can we know we are suffering a heat stroke?

If we feel nausea, nuisance, malaise or we stop sweating, we should go to a shade place and drink something cold.

What can we do then to be able to train those days?

We should run with medium-low intensity with a 50% frequency regarding our aerobic threshold, or doing exercises in a 5-6 scale up to 10 but with recoveries between series. We can also make the most out of that temperature to practice swimming or other sports in which the temperature don’t affect much.

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