6 Rules for Running in Hot Weather


The last time on the streets of Israel is so hot that it seems asphalt is about to begin to melt under our feet. It’s hard even to imagine how in such weather you can risk going for a run. But, it turns out, if you listen to your body and follow a number of simple rules, then running in the summer can be quite a pleasant and safe activity.



Running in Hot Weather is Difficult for Athletes:


Running in hot weather with a high level of humidity is difficult not only for beginners but also for professional athletes. The summer season has only one advantage – due to the change of hours, the daylight hours are longer, which means it is easier to plan a run in the early morning or late evening. 

In any case, running on hot days is a certain risk for the human body, but if you follow these six simple recommendations, then your training will be much easier and safer.



Drink More Water than Usual:


In the heat, you sweat a lot more than usual, so it is extremely important to increase fluid intake both during and after a run, even if it seems to you that you do not feel like drinking. Otherwise, there will be slight dehydration, which will lead to a decrease in productivity, headaches, and cramps, and also slow down the body’s recovery process after playing sports.

It would seem that the more water you drink, the better, but not so simple. Excessive fluid intake can lower the concentration of sodium in your body and lead to hyponatremia.


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Drink Water at Regular Intervals:


In order not to be mistaken, there are calculation formulas by which you can easily determine the volume of liquid you need for your chosen distance. Try not to drink the entire bottle at once, but to evenly distribute the portion of the water you have put throughout the entire training session.  Also, during the run, there is a loss of salts, and a violation of the water-salt balance may occur. 

Therefore, you can also use salt tablets and isotonic – drinks that maintain an optimal balance of fluid and electrolytes in the body, quenching thirst faster and more efficiently than ordinary water.



Let the body acclimatize:


When the temperature on the thermometer begins to rapidly creep up, do not give in to the temptation to test your strength and run even faster. On the contrary, this is the most important time to learn to listen to your body and study its needs. 



Start Brisk Walking and Then Gradually Rise:


To do this, lower your usual pace, even partially replace running with brisk walking. Then gradually increase the load and intensity of your workouts over the course of one to two weeks. 

So, lowering the pulse and body temperature, your body adapts to new conditions and will become even harder.



Choose the right clothes:


Summer running clothing should be lightweight, breathable and quick to remove moisture. In this case, it is worth giving preference to synthetic rather than natural fabrics, which quickly gain moisture and retain it.

Also pay attention to the density of the material of your clothes for running, because today there are fabrics that can protect even from ultraviolet radiation.


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Add the Necessary Accessories:

Let’s start with the simplest thing – you definitely need sunglasses and sunscreen. In addition to them, we recommend adding a cap or bandana, because only the most desperate athletes can run under the scorching rays of the sun without a headgear. Sporting goods stores also offer special lightweight vests with a pocket for a water bottle.

Many athletes are happy to wear them because they allow them to free both hands while running.



Choose Tracks in Shady Places:


In summer, asphalt, cars, and houses accumulate and exude heat, so avoid freeways, as well as concrete and asphalt paths in the open sun. If on your usual route, you will not meet a lot of shade, then it is better to take care of replacing it during the hot days. 

Look for new tracks for running, where there will be a lot of trees creating shade and coolness, and even better to run near a pond.



Run at Safe Hours:


  • We hope that each of you is aware that running at noon under the scorching summer sun is strictly prohibited.
  • Also in the hot months, it is not recommended to jog in the afternoon. At this time of the year, it is best to go to training in the early morning hours, somewhere at 5-6 in the morning. 
  • If this mode does not suit you, then you should wait for the sunset when the sun hides behind the horizon, the earth will begin to cool and it will be much easier to run.


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