During summer races you become more fatigued, recovery time increases, intensity decreases… the experience is far from ideal and affects your personal best times in fall races. But what happens to our bodies when temperatures rise? When you run in the heat, your core body temperature rises from 37-38°C to around 39-40°C or even higher, reaching heat stroke at 40-41°C.
Therefore, we are going to dedicate this article to tell you which are the best tips for running safely in summer.
Make sure you have the right equipment
Selecting the right clothing for summer races is essential. Opt for loose t-shirts on hot days, as they facilitate better air circulation and prevent excessive sweating. It is equally important to consider the fabric of the clothing. Avoid cotton or compression materials and opt for technical fabrics for t-shirts, tights or socks.
The choice of color of clothing is also important. Choose lighter tones whenever possible, as they not only reflect the sun and heat, but they also prevent absorption, which can raise body temperature and cause heat stroke. And if you are not sure, it is always advisable to wear a t-shirt while running in summer. The t-shirts effectively absorb sweat, keeping you dry.
During the summer months, it is recommended to use additional accessories to enhance the running experience. You can wear a specially designed cap that protects your head from the sun while allowing you to continue running comfortably. Sunglasses can also be beneficial in protecting your eyes from harmful UV rays. Additionally, you can use hydration backpacks or belts to ensure you stay adequately hydrated during the race.
hydrate properly
To counteract the effects of heat, It is essential to maintain adequate hydration. To determine how much fluid you need, it is advisable to perform a sweat test. Start by weighing yourself and then go for a 40-minute run in similar heat conditions without consuming any fluids. Then weigh yourself again and calculate your weight loss. This loss in grams corresponds to the milliliters of fluid that you must replace for your next race. It is important to note that sweat contains electrolytes, particularly sodium, and its depletion can lead to decreased running performance.
The amount of sodium that is depleted varies from individual to individual as it is influenced by genetic factors, although it may be influenced to some extent by acclimatization to hot weather and to some extent by your overall physical condition. Sodium depletion can be assessed through a medical exam or by looking at sweat stains after completing a run. If the spots appear white, it indicates the presence of sodium. For those who run and prefer a higher sodium intake, electrolyte tablets with different levels of sodium can be found in sports stores. These pills are designed specifically for runners who prefer a saltier option.
Dehydration has the potential to be used as a weapon
Adequate hydration is crucial for optimal performance, but according to some researchers, strategically inducing dehydration can help acclimatize to hot conditions. In a study conducted in New Zealand, a group of nine physically fit athletes were closely monitored as they performed 90 minutes of daily cycling training for five consecutive days. Some participants maintained their normal hydration levels (euhydration), while others experienced a deliberate 1,8% water loss (dehydration), resulting in elevated body temperatures.
It is worth noting that the group that experienced dehydration acclimated in just 5 days as a result of a more significant increase in plasma volume. On the other hand, the group that maintained adequate hydration required 10 days. These findings demonstrate that intentional dehydration can be an effective, although somewhat risky, approach. However, It is important to monitor the color of your urine: if it is dark orange or brown, you have exceeded the recommended limits. This is really accurate. Additionally, if you ever feel unwell during the process, it is essential that you stop it immediately.
Precooling process
There are alternative methods to beat the heat, such as soaking in a cold shower, applying antifreeze to your wrists, and using menthol. The activation of thermoreceptors by menthol induces a sensation of coolness, while body temperature is not affected. However, it is essential to heed the advice of Mike Tipton, professor of human and applied physiology at the University of Portsmouth (United Kingdom), who helps English athletes in their preparation for the heat of the Tokyo 2021 Olympic Games. Tipton warns that precooling can cause decreased muscle function and even trigger cold diuresis, resulting in self-induced dehydration.
Reduce your workouts
You may be preparing for an upcoming race in the fall, but it's important to understand that your performance and ability to improve your time and distance will be hampered. The heat will have a significant impact on your body, causing an increase in body temperature, excessive sweating and dehydration, and an increased heart rate. Consequently, It is advisable to approach each training session with a calm mentality, performing a gentle warm-up before gradually increasing the running pace. Taking this approach will prove beneficial in the long run.
Go out during the coolest hours
According to Professor Tipton, it is essential to bear in mind that the maximum temperature usually occurs at 15:00 p.m. Due to the accumulation of heat throughout the day. This knowledge is essential when considering training strategies, as varying the time of day to train is common practice in training camps.
To maintain the vigor and duration of your exercise sessions, It is advisable to do them in the morning or at the end of the afternoon. It begins by challenging the high temperatures, but at a pace. Then, resume your regular mid-afternoon running routine for two weeks. Tipton suggests refraining from using air conditioning throughout the day as it can impede the adaptation process due to the cold.
I hope that with this information you can learn more about the best tips for running safely in summer.