7 simple ways to make your summer runs more enjoyable

Hot and humid days can make running a lot more challenging. Here are some simple tips to help keep your outdoor workout routine fun and safe throughout the summer months

Do it early

Studies show a direct relation between higher temperatures and lower performance for elite runners. For a 5K or 10K run, temperatures above 17 degrees Celsius can begin to hinder performance in female runners. In order to minimize the effects of hot summer days on your workout, schedule your run early in the morning or late in the afternoon when the temperatures aren’t as high.

Wear the correct gear

Try clothing made from technical fabrics designed to perform in the heat. Choose lightweight pieces that have vents or mesh to allow for maximum breathability,  fabrics that wick moisture in order to keep you dry, and itms that also have sun protection.

 

Don’t forget about your feet

It’s equally (if not more) important to wear socks that wick, cushion and keep you cool. Look for styles that feature padding around the ankle, in the heel and the ball of the foot, as well as some arch support, for added comfort. Toe socks are a great option to help prevent blisters from developing between your toes. For an extra oomph, dab a bit of peppermint oil to the soles of your feet before putting your socks on. Not only will this help keep your feet cool, but the oil’s antibacterial properties can help fight bacteria from developing during your run.

 

Kick hydration up a notch

It goes without saying that you need to pay extra attention to stay hydrated in hot weather. Although the amount of water you need varies depending on your body mass, the day’s temperature and the intensity of your workout, as a general guideline you should drink about half a litre of water before you start, and half a litre for every hour you run in order to maintain proper hydration. Make sure to not drink too much water as over-hydration can dilute your body’s blood sodium levels causing hyponatremia. The best way to know how much water you need to be drinking is to follow your thirst as your body is built with an amazing water-balancing mechanism.
A study has shown that adding a few drops of peppermint oil can also boost your performance by improving your blood pressure, heart rate and breathing.

Slow it down

As temperatures rise, the heart works harder to deliver blood to your muscles while also attempting to regulate body temperature, which can result in a higher heart rate at the same running pace. You’ll notice your pace automatically slows down as the days get hotter. Don’t fight it. You can safely run the same distance in the summer if you do so at a slower pace. Pay close attention to how you feel and add more walk breaks as needed.

 

Mind the chafing

Chafing can be worse in the summertime as sweat creates added friction between skin-to-skin and skin-to-clothing rubbing. Prevent this by wearing shorts that cover your upper thighs and a bra with flat or covered seams. Be sure the bra you’re wearing isn’t too tight as it can dig into the skin and chafe. You’ll also want to avoid clothing that’s too baggy since the added material can cause irritation. For other vulnerable areas, such as your underarms, apply sports lubricant or Vaseline.

Change your route

Temperatures in the city centre tend to be higher as concrete and asphalt retain more heat. Areas in shade and close to water, on the other hand, are typically cooler and breezier. Try taking your workout inside or outside of the city close to a wooded area with lots of shade, a lake, a river or the coastline. Not only will your environment feel cooler, it’ll likely be more picturesque, too.
Source

4 Practical Tips On How to Run 5K Faster

You have been doing your regular 5K runs for quite some time and now you think that you need to step up your level and take the distance seriously. Running 5K is the most common racing distance but speeding up is still challenging no matter how fit you are. 

If you are up to beating your record by finishing a 5K run faster, there are some things you need to do in order to improve and run 5K faster.

 

1. Keep your pace at the start
How you start your race will determine the condition on how you’ll finish it. If you start too fast, you lungs will not be capable to take enough oxygen for the whole period and hurt you in the process. Starting too slow, however, can push you far back to other runners where catching up can be quite difficult. It is advisable to run at a comfortable pace where you are neither too fast nor too slow. You will know that you are at the right speed when you can still talk and breathe out using your nose for the first mile. When you are already breathing using your mouth at an early stage that means you have started too fast.

2. Train uphill
Running uphill is simply tiring and at times, punishing. When you run uphill, you are running against gravity which normally makes you slower. Doing a speed burst as you tackle this uphill will strengthen your legs and give you that desired speed. The good thing about consistently running uphill is you’ll be surprised that you’ll able to run 5K faster in an open, plain field without even knowing it. It will definitely give you pains at the start, but those hurt muscles will get used to it and will one day interpret it as an ordinary discomfort that you’ll be able to train uphill regularly. So incorporate uphill training if you really want to run 5K faster in the next race.

3. Take the needed breaks
Running 5K faster is quite tedious and tires your muscles faster. During your 5K course that incorporates uphill running, sprinting and walking, you will definitely need breaks in between. You have to let your body recover for a few minutes before gunning for another spring or uphill burst. A revitalized body will keep you more pumped up in your next sprint. It may initially take an hour or two in your first days of training, but giving yourself the needed breaks can free you up from injuries. Just listen more intently to your body. 

4. Sprint you way down the finish line
Burst through the finish line. If you are running the last 500 meters of your race, increase your speed. A lot of runners benefit from the sudden adrenaline rush nearing the finish line and you too will find it challenging as you push yourself to your limits. After all those training days, you can definitely change the pace halfway and sprint the last 500 meters. Just go for it!
Again, there will be birth pains to improve your speed in a 5K run. If you’re used to running 8min per kilometer, that’s 40 minutes for your 5K run. If you want to run 5K at a faster speed, gun for 5min per kilometer at an average. 

Depending on your age, agility and determination, you can still run 5K faster than your normal speed. Just keep on training!

 Damian@FitnHealthy