Surely you have heard many say that the summer months, and especially August, are not the ideal choice for running. Even more for a beginner who want to start his training.
The reality, however, is very different! This is because this period is excellent for trips, even for “beginners”.
In the following article you will find not only tips about how to do your workouts safely and more effectively, but also great ideas to experience beautiful, hot summer, running experiences that will accompany you throughout the winter.
The right timing
The right choice of time is extremely important for running. Always prefer to run either early in the morning (7:00-10:00) or late in the afternoon (18:30-21:00) to avoid the time when the sun is hot. Ideally, avoid running late, especially if the area you are going to move has luck of light or it is quite deserted.
The right accessories
For sure, shoes are the main accessory. But additionally in the summer you should give a basis to some more equipment. At first is the hat, as it will protect your head from the sun, and will keep its temperature lower. Try it and you will see a really big difference in both, comfort and temperature. At second, but extremely important, are the glasses which are going to protect your eyes, and also they help you to have your face more relaxed. Finally, sunscreen is quite useful, also, even if the sun is not too high. This will help you to protect your skin from sun’s dangerous rays.
Keep the liquids in your mind
The body’s need for fluids in the summer is increased, anyway. And if you start running now you realize that this need is getting even more higher. Therefore, the consumption of large amounts of water and juices should be done on a daily basis, while on the days you run try to pay more attention. Generally water intake should be around 1.5-3 liters per day for these months.
In terms of training itself, it is good to always have the opportunity to drink some water during of it. Avoid, however, large amounts as they will fill your stomach and make it difficult for you to train causing you discomfort. At the end of the workout, on the other hand, drink plenty of water. Other good choices are natural juices, smoothies, electrolytes, but also isotonic drinks.
TWO UNIQUE SUMMER ROAD EXPERIENCES
THE MORNING RUN
A special road experience that is worth experiencing, if you have not experienced it by now, is the morning run. You do not need to go to bed early the night before. But do not sleep late because it will be very difficult to get up in the morning. Set your alarm early, 5:30-6:30, and get up with the first ring.
Do not take a full breakfast, but also do not start running on an “empty stomach”. Prefer a glass of water, juice, a fruit or 1 toast with a honey. Even if there is morning dew, avoid wearing anything heavy. Preferably a T-shirt (ideally technical) and shorts or short leggings. Put on your hat and glasses and go for a run on a beautiful route, by the sea or in the mountains.
Start your workout by walking for the first 5-10 minutes and gradually start running increasing your pace. Enjoy your run for as long as you want, even if you need to walk in between. This is not a workout that will push or slow you down, so the aim for the duration while keeping the intensity low. If you are close to the sea, the ideal end to this training, it’s swimming!
THE AFTERNOON RUN
Just before dusk begins at about 20:00-20:30, and while there is enough light is the proper time of an enjoyable running workout. Choose again a beautiful route that ideally offers a view of the setting sun. Just make sure that have past at least 2-3 hours since your last meal, while just before going out drink 1-2 glasses of water. Of course do not forget the hat and optionally your glasses.
Start by walking and then start running. The temperature at this time has usually started to low and running is more enjoyable. Avoid running near buildings that still are holding heat, however, and prefer either a route near the sea or near trees. Finish your workout before it’s getting dark to ensure your safe.
In each case
• Run on guarded and safe routes
• Listen to the music only if there is no traffic
• Do not run at night in places with low lighting
• If you run on the road always move to the side you see the vehicles coming
• Do not run at noon
• Avoid intense “panting”
• Complete your workouts with 10 minutes of static leg stretching