Well, it’s officially hot weather training season. Planning long runs in the summer can be difficult. The number one thing to remember when doing your runs in the summer is to hydrate. If you have a long run planned when it’s going to be exceptionally warm hydration should start a few days before the long run. And it’s not only water that you should be drinking. Don’t forget about the electrolytes. Whether you drink a sports drink or coconut water, it’s important to incorporate that into your training routine.
Another important aspect of hot weather running is what you wear. Make sure the clothing that you choose to wear is light colored and breathable. Avoid wearing long sleeves or pants or a hot suit just to try and lose weight. That can result in heat stroke. And because you are wearing less clothing be sure to include sunscreen as a part of your training routine. The sun shines bright, and you want to make sure you are protected.
Finally, be sure to know the signs of heat stroke. If you start to feel delirious, feel confused, or become unconscious, stop your run immediately. If you require a medical intervention, call you local emergency number right away. As always, stay safe when running in the heat.
For more information see the attached article from the RRCA about hot weather running tips. RRCA Hot Weather Running Tips