Summer Running
When running in the harsh Australian environment, it is important to remember that heat can affect our body. Its not only the sun we are fighting against, we have to remember that our core body temperature heats up too and we have to prepare for this and train accordingly.
We recommend you drink adequate fluid 30-45 minutes before running and then a cupful every 10-15 minutes with experts recommending 6-8 oz every 20 minutes while you are running and water after running to help speed up recovery.
If you are going for a long run, sports drinks such as those with electrolytes and carbohydrates can help to speed up glycogen replacement. These can be used for all types of running conditions but is especially important during summer running as the warmer environment deplenishes glycogen stores more quickly. In most cases runners suffer from heat stroke and heat exhaustion due to poor hydration.
It is advisable to acclimatise your body to the heat by gradually build up your tolerance for running in warmer conditions. To acclimatize to the heat you should spend 1-2 weeks going on shorter runs and then gradually building up your mileage in the heat. It is generally better to run in the morning or late evening when the heat and humidity is at its lowest. In the very hot weather and during our heat waves when the weather is sitting in the 40's it may be better to use a treadmill in a mildly air conditioned gym.
Other tips
• Try to keep feet dry and keep moisture away from your skin to prevent blisters.
• Control excessive foot perspiration during summer running.
• Wear light weight clothing to allow for evaporation of moisture.
• Use sunscreen to prevent sunburn to your skin.
• Replace running shoes every 1000 kilometers, this is especially important in the summer for those who run on grass as the ground is often drier and harder in summer than it is in winter.
• Monitor any medical conditions you may have such as high blood pressure. Certain conditions can increase by summer running.
• Do not break in new running shoes on a long run but rather over a series of shorter runs.
• Make sure you wear your running socks when you are buying running shoes and try to buy them at eh end of the day when your feet are more swollen.
• Never over train in the heat.
More info:
- Running Shoes
- Running in Winter
- Orthoitcs
We recommend you drink adequate fluid 30-45 minutes before running and then a cupful every 10-15 minutes with experts recommending 6-8 oz every 20 minutes while you are running and water after running to help speed up recovery.
If you are going for a long run, sports drinks such as those with electrolytes and carbohydrates can help to speed up glycogen replacement. These can be used for all types of running conditions but is especially important during summer running as the warmer environment deplenishes glycogen stores more quickly. In most cases runners suffer from heat stroke and heat exhaustion due to poor hydration.
It is advisable to acclimatise your body to the heat by gradually build up your tolerance for running in warmer conditions. To acclimatize to the heat you should spend 1-2 weeks going on shorter runs and then gradually building up your mileage in the heat. It is generally better to run in the morning or late evening when the heat and humidity is at its lowest. In the very hot weather and during our heat waves when the weather is sitting in the 40's it may be better to use a treadmill in a mildly air conditioned gym.
Other tips
• Try to keep feet dry and keep moisture away from your skin to prevent blisters.
• Control excessive foot perspiration during summer running.
• Wear light weight clothing to allow for evaporation of moisture.
• Use sunscreen to prevent sunburn to your skin.
• Replace running shoes every 1000 kilometers, this is especially important in the summer for those who run on grass as the ground is often drier and harder in summer than it is in winter.
• Monitor any medical conditions you may have such as high blood pressure. Certain conditions can increase by summer running.
• Do not break in new running shoes on a long run but rather over a series of shorter runs.
• Make sure you wear your running socks when you are buying running shoes and try to buy them at eh end of the day when your feet are more swollen.
• Never over train in the heat.
More info:
- Running Shoes
- Running in Winter
- Orthoitcs
