The Heat Is On - Safety Tips For Running In The Summer Sun

I know that some of my friends in California are still on the chilly side, but here in Northern Virginia the heat is ON! Summer is almost here. Some tips for running in the heat and sun (these also can apply to most other outdoor activities as well):

~ Always apply sunscreen. If you are active and outdoors a lot, the cumulative affects of the suns rays on your skin can lead to burns and skin cancer. Use at least 30 power sunscreen to play it safe.

~ Wear loose fitting, light weight clothing in light colors that don't absorb so much of the heat, and allow the air to circulate around your body.

~ If you can, try to get your run in during the early morning or evening hours, so you are not out in the peak heat of midday.

~ Be sure to stay adequately hydrated. It's amazing how quickly heat can sap the water from your system...especially since you will sweat a lot more. Feel free to pour a glass of water over your head to cool down after a long run too. Feels great and works quickly and effectively.

~ Seek out more shaded routes where possible. Consider trail running rather than your usual run out on the hot asphalt streets.

~ Wear a hat to shield your head from the direct sun, but be sure that the brim doesn't restrict your vision of cars around you. Keep the hat loose fitting and breathable so the heat is able to escape from the top of your head while your noggin remains protected.

~ Wear sunglasses that filter the harmful UVA and UVB rays.

~ On days where the heat is extreme or air quality poor, you may want to consider cross training indoors or swimming as an alternative exercise. Also remember that it can take a couple of weeks for your body to adapt to the new temperatures, so ease up your usual routine a bit at first until you have adjusted.

~ If you begin to develop a headache,  confusion, clammy skin, muscle cramps or loss of muscle control, these could be signs of a heat illness. Stop running and find shade right away.


By being flexible and using good judgement, you can continue to enjoy running and other exercise outdoors all summer long!!