Many people look forward to summer and jogging in nature, but with the onset of heat, they postpone training again. Running at temperatures over 25 degrees, even in the morning and evening hours, is really not easy. But this is not a reason to wait for a cold snap. BeautyHack.ru has collected advice from coaches on how to run in the heat.
Tune in to the positive
Everything is in our head. Including the belief that running in hot weather is difficult and impossible. Try to think differently and convince yourself that it is a pleasure to play sports in the summer. Mentally say this to yourself, getting ready for training and during training, and you will see how it will be much easier to run. Look for the pros in everything!
Plan your route
Much also depends on the route. It should be planned in advance and in hot weather, choose not sandy beaches and the city center, but, for example, parks and forests, where there are many trees. Running in the shade, enjoying the nature and birdsong is worth a lot. For this you will really enjoy the summer and heat.
Drink plenty of water before running
In the heat, the body dehydrates faster, sometimes it is not enough to drink water only while running. Try to stay hydrated a few days before your workout.
Choose the right clothes
It is definitely not worth saving on sportswear. In hot weather, it is better to choose loose clothing that wicks moisture away. It is desirable that it has as many ventilation holes as possible. Also, go for whites and light tones that do not absorb sunlight. Be sure to wear sunglasses and a visor.
Use sunscreen
Before going out, do not neglect a product with an SPF of at least 35 or 50 (depending on your skin type), even if you will be in the shade all the time. Apply the cream especially carefully to the prominent areas of the face (cheekbones and nose). Read here for expert advice on how to protect your skin from the sun.
Start small
If you are new to running or are not used to exercising in the heat, start with minimal exercise: do not focus on time, distance, and speed. And be sure to listen to your body. Sport should bring joy and positive emotions, so for any discomfort, stop and start breathing deeply. And, of course, be sure to consult with your doctor and trainer before running.
