Halfway through the summer and taking a look outside, you’ll see a number of people running the streets in many cities in America. You may be one of those people who are considering taking your runs from the indoor treadmill to the great outdoors, but if you do, there are a couple of tips that you need to follow in order to remain safe, especially in the heat and humidity outside:
1. Be Smart: If you’re a beginner to running outdoors, make sure you start out slowly. It’s probably not wise to try and go full speed at first. Work your way up to that as your body adjusts to the change in environment. Pick routes that offer ample amounts of shade and once you start feeling comfortable in your outdoor runs, then you can begin to safely increase your intensity.
2. Dress Lightly: Be sure to wear lightweight, light-colored clothing that has either vents or made of mesh material. Microfiber materials and cotton blends are great clothing options for outdoor running. Also, don’t forget the sunscreen and shades if you feel comfortable enough to run wearing them.
3. Avoid Alcohol and Medications Before Your Runs: Running outside puts you at great risk of dehydration, and alcohol, antihistamines and other meds can accelerate the dehydration process.
4. Drink Lots of Water: Be sure to drink at least 16 ounces of water an hour before your run, and anywhere from five to eight ounces of water every 20 minutes while you’re running.
5. Exercise Patience: You may be great running inside on a treadmill, but the outdoors is totally different. Give yourself at least two weeks to adjust to the change before increasing your distance and intensity. This allows your body time to adjust your heart rate and body temperature.
6. Seek Shade: Concrete and pavement retain heat when it’s hot out, making you hotter in the process. Try to run in a park if at all possible and if not, run in the early morning or evening.
7. Run With the Wind: Try to run with the wind when you begin your run and then run into the headwind on your way back. This has a cooling affect and you’ll appreciate that as you bring your run to a close.