Excellent hot weather running tips from our own @coachannruns ! Posted @withrepost • @coachannruns 83° and 80% humidity before 12pm Summertime running does not have to be a sufferfest. .
🥵. Even though your performance will likely suffer because your muscles are not getting as much oxygen, there’s some things you can do to mitigate that. .
1️⃣ slow down your pace. Your body will adapt is it anticipates the rise in core temperature, but it’s best to slow down 10 to 30 seconds per mile. .
2️⃣ Hydrate, hydrate, hydrate. You want to drink about an ounce per kilogram of body weight or half an ounce per pound. Minimum. If you are a heavy sweater, you may need an electrolyte supplement like the S! Caps. .
3️⃣ Protect your skin with sunscreen and the right clothing. Even though you may want to be traipsing around in shorts and a sports bra, a loose fitting light colored shirt might keep you cooler. .
4️⃣ Eat a diet full of minerals. Wholesome foods rich in vitamins and minerals should be a regular part of your meal plan the whole year round. But when it’s hot outside, your body loses more minerals than usual due to sweating. Since your body can’t produce these on its own, they have to be obtained through the food you eat. Foods such as bananas, dried apricots and whole grain products are ideal for replacing lost minerals and make great post-workout snacks. .
5️⃣ Plan your route carefully. This is a great time of year to take it to the trails. Enjoy the cover of the trees! The more shade, the better. Also make sure you have water stops on your way if you are not carrying your own. If you can, try and avoid the midday sun. Running early morning or in the evening is going to give you a break from peak temperatures. . ️ .
Even though it can feel like you’re running on the surface of the sun, persevere. The body will make important physiological adaptations, and you will be a stronger runner come fall - 4 hours ago