It's a hot summer in the city. With temperatures on the rise and fall race season around the corner, we put together a few tips to help you beat the heat so you can keep logging miles:
1. Avoid the sun. An easy way to beat the summer heat is to run during the coolest part of the day, run early before the sun comes up or later after it starts to go down. If you do have to run during the day, pick a shaded route or check out some trails.
2. Hydrate, hydrate, hydrate. Dehydration is dangerous and happens faster than you think. Make sure you are hydrating throughout the day, not just before and after you run. If you are running longer and/or the temperature and humidity is high, carry water or an electrolyte enhanced drink like Nuun or Tailwind with you or plan your route around places where you can access water to replace the fluids that you lose as you run.
3. Slow down. Adjust your pace and intensity to allow your body to adapt to the heat and cool itself more efficiently. Maybe even leave your watch at home.
4. Dress appropriately. Wear light-colored, loose- fitting, non-cotton clothing during your runs. Dark colors absorb the sun's rays while tight attire prevents a breeze from getting through. Choose moisture wicking materials that breathe and transfer sweat away from your skin.
5. Protect yourself from the sun. Wear sunscreen and a hat or visor. Not only will you save yourself from the pain of a sunburn but a hat or visor will help keep you cool and protect your face and eyes from the sun's ultraviolet rays. Pick a sunscreen that is UPF 30+ and a hat or visor made from lightweight, moisture wicking materials.
Stop by our shops for more ways to handle the hot weather and enter week 9 of our Summer Challenge to win a hydration kit or a gift card to our shops. We'll pick 2 lucky winners on Friday, July 28th.
Congratulations to the winner of week 8, on instagram: @radkyle!