Summer, sun, sunshine! As soon as the first rays of sunshine are visible, our mood rises. The outdoor swimming pool, the dredging lake or the swimming pool in the garden provide a pleasant refreshment and a cheerful view. Of course, you want to do something for your fitness (or even for 😉) – but a workout and running in the heat?
How your body reacts to heat
Sport at more than 30 degrees is a significant additional burden for your body and the cardiovascular system. When it’s hot, the body core temperature rises. Your body reacts with increased sweating, the pulse goes up, and the vessels disperse. In order to help your body with summer temperatures, you should take a few things into consideration during the training.
Start slowly in your summer training
Give your body time to adapt at the beginning of the heating season. Wake up on the first hot days of the year to a long and intense training session and slowly hit. Get your training going more slowly.
Heat changes your pulse values
Your pulse is higher in summer! If you run with a pulse clock, remember that when the temperature is hot, the heart rate also rises! At the usual running speed, your pulse rates may be slightly higher per minute. So you’re going to be a little quieter. The better your training condition, the better your body gets to cope with the heat, and the heart rate does not rise so high.
Choosing the right training and competition time is especially important in summer. Avoid running at midday heat and spend the morning or evening hours. It is not only more relaxed in the early morning and late in the evening. Ozone pollution is also lower. High ozone levels can irritate your eyes and your respiratory tract.
Pass your track
If the sun burns from the sky, it makes sense to adjust your running around. Asphalt and concrete absorb heat and give it to you. The hot times of the day can be a good incentive for you to leave your usual road and schedule trail runs more often. A walk or workout in the woods is fun, provides a variety of training and natural shadows. At the same time, you will be forced to slow down on rough terrain, thus saving your circulation. However, if it is too hot, you can also switch to the treadmill or air-conditioned rooms.
Choose the right training outfit
Also, the training outfit is additional sun protection for your skin and is better than some sun cream. The training shirt and trousers should sit loose and be breathable. Cotton running clothes are counterproductive because they suck up your sweat and do not drain or dry. With the right materials, you can avoid possible heat stress. You’d also prefer to grab bright colors when you’re out! These reflect the sunlight and do not store so much heat. But shirts and running pants are only part of the sunscreen outfits for your training. A cap or a light cloth protects your head from too much sun and gives shadow to your face. You should also think of sunglasses with UV protection.
You should protect any part of your body that is not covered with clothing with waterproof sunscreen because of the sweat. Light protection factor tells you how long it prolongs the self-protection of your skin. The amount of sunscreen you need depends on your skin type, the time of day you are traveling and the current UV exposure. Don’t forget to protect your neck, knee larynx, and ears with sunscreen!
When you run in the heat, your body tries to lower your body core temperature by sweating more. Liquids and minerals such as magnesium or iron are lost. Even a small change in the fluid balance leads to a loss of performance. It is important to start well hydrated into the training. Drinks are regularly and regularly distributed throughout the day to dilute fruit juices, teas, conduction or mineral water. If you are going for more than an hour of sports, you should reach the water bottle again and again. In many cities, there are also public water points and fountains. If you don’t want to take a drinking bottle with you, plan your runs along these routes.
Full-quality foods rich in vitamins and minerals should be on your menu all year round. But, especially at hot temperatures, the sweat is losing more minerals. These must be returned to your body. High-grade foods include bananas, dried apricots or wholemeal products. These are also great snacks after the training.
No excessive ambition
If you have a headache, a lot of thirsts, muscle cramps or dizziness, you should stop exercising better. If possible, go in the shade and drink something. Wrong ambition is often the sportsman’s greatest enemy at high temperatures and should be left at home. When it’s very hot, your body takes longer to recover. You don’t feel good, the heat is crushing, and it’s sticky? Choose a refreshing alternative training session or just sit down.
Find cool training alternatives
Sweat baths and twist kilometers with a high redhead? It doesn’t have to be! If the asphalt burns, you can replace the running shoes for the wheel. Cycling is a good complement to your running training, and the wind cools. Aerobics and jogging in the water also provide cooling and the necessary training effect.