Today's tip: Running In Hot Temperatures
Running outside in the summer can be tricky. The temperatures can get quite hot depending on what area you live in, and this summer has been unusually hot for a lot of areas. High temperatures don't have to prevent you from getting your run in. Just like running in cold weather, if you take proper precautions it can be done.
Keep an eye on the UV index and the humidity. These are two factors runners don't usually check before going out for a run, but should. The higher the UV index rating, the stronger the sun's rays are. The Environmental Protection Agency (EPA) has a very informative page that details what action to take for each of the different ratings. High humidity makes it difficult for the body to sweat and stay cool. I use the Yahoo weather app on my phone to check what both the UV index and humidity ratings are, so I can plan accordingly for my run.
Dress appropriately! Wearing a hat can help protect your head and face from getting sunburn. It can also help keep the sun out of your eyes. I recommend wearing a wide-brimmed hat or baseball hat but only if it fits snugly and won't fall off during your run. Also make sure the hat has good ventilation and 'breathes'. Wearing sunglasses can also help keep the sun out of your eyes. Make sure to check for UVA and UVB radiation protection on your sunglasses, because your eyes can also get sunburned. Got to keep those eyes protected!
If you're going to be running outside, make sure to put on some sunscreen. Some people may say this isn't necessary. With all the known problems that could happen from too much exposure to the sun, it's better to be safe. Why take the chance of getting skin cancer, wrinkles, brown spots, or having any other skin related illnesses that could have been prevented? Having a deep tan might look cool, but it's not worth the health risks. Make sure you have at least SPF 30 sunscreen to help prevent damage to your skin. Don't forget to apply it to your face, ears, lips and nose too. If you're not wearing a hat and have short or no hair on your head, apply it to your scalp as well. The sun can burn any area of exposed skin, and depending on how long you are running, you might need to reapply it. I've found spray suntan lotion works well. I make sure to apply it before I go outside so I can easily see any areas I might have missed.
Drinking more liquids on hot days is a no-brainer. You got to stay hydrated! Water is the preferred drink for most runners. However, have some Gatorade or Powerade depending on the length of your run to help get some electrolytes in your body. To make things easier for runners, there are a lot of running belts or hand held water bottles that can be used during your run. Some of these have belts and hand held bottles that come with a zipper pocket that lets you store your phone, keys, or I.D. to help keep everything in one place during your run.
Some runners consider their dogs to be their four legged running partners. Running is a great way to exercise with your dog, but just like humans, they can also get heat injuries. One of the biggest ways to help your dog is to make sure they stay hydrated. You can pour water out from your water bottle for them, or you can get a dog pack your dog can carry on their back during the run. A dog pack usually has a collapsible dishes or bowls to pour water into for your dog.
These are just some of the ways to run safely outside, always remember to use your best judgement and be safe!
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