Beat the Heat: Tips for Summer Running [Infographic]

Jason Fitzgerald at Strength Running created this fun infographic as a reminder of how to stay cool when running in the heat this summer.

Running in the Heat Inforgraphic

From StrengthRunning.com

Transcript: Beat the Heat

How to Stay Cool and Run Well in the Heat

The Top 3 Summer Running Tips

Step 1: RUN EARLY!

The temperature is lowest in the early morning, plus the sun is at its weakest. It may be humid, but it is still the best time to run.

Step 2: FORGET PACE!

Run by effort and intuition instead of relying on your GPS watch. Focus on time and effort rather than pace and distance.

Step 3: HYDRATE!

Start your runs already hydrated (your pee should be a straw color) and drink fuids if you are running for more than 75 minutes.

Just Remember: Running in the summer is tough. Slow down and adjust your expectations.

Know the Warning Signs

Dehydration

  • Dizziness
  • Fatigue
  • Disorientation
  • Weakness
  • Dry mouth

Heat Stoke or Exhaustion

  • Headache
  • Confusion
  • Nausea
  • Clumsiness
  • Core temperature 104+

The Benefits of Summer Training

  • Your blood volume increases. No need for blood doping!
  • Better Control over you temperature so you stay cooler.
  • Sweat becomes less salty and happens sooner to start the cooling process.

Strength Running helps runners race faster, get stronger, and stay healthy. Learn more at http://strengthrunning.com/

Sources

  • http://en.wikipedia.org/wiki/Heat_stroke
  • http://www.washingtonpost.com/national/health-science/how-your-body-beats-the-heat/2012/05/25/gJQAsvvEqU_graphic.html
  • http://en.wikipedia.org/wiki/Dehydration

About Yuri

I'm Yuri and I'm in a hurry to lose weight, get fit, and have fun doing it! This blog is a chronicle of a once fat guy's journey to fitness while training for a marathon—and beyond. You'll also find running-related gear review, links and inspiration.
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