Tips for running in hot Weather

Who doesn’t love summer in SA? While it’s a wonderful time of the year it means we have to plan our running schedule carefully to avoid the sun getting the better of us. Here are a few tips for enjoying the summer while out running.

1. Pick the right time of day.
Run Early morning or as late in the evening as possible. Remember your reflective wear when out at dark.

2. Run in the shade.
This means either treadmill or plan a run in a shady area.

4. Dress for the weather.
Wear light loose fitting clothing with UV protection – synthetic materials doesn’t absorb sweat and prevents chafing.

5. Don’t wear a hat.
Opt for a visor to provide shade for your face as you loose most of your bodyheat via your head.

6. Hydrate, hydrate, hydrate!
Drink enough water before you go for your run or take a hydration pack or belt with to ensure you stay hydrated.

7. Wear proper sun-protection
No choice but to run in the day, make sure you wear sunscreen.

8. Know the signs of over-heating
If you feel dizzy, nauseated, stop sweating or have the chills then stop running! Find some shade, drink water and rest. Heatstroke occurs when your body stops regulating temperature. It is a serious medical emergency and requires immediate medical treatment. Know your body and know your limits.

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