The following article has some good tips for warm weather training:
Running in the heat can be just as challenging for some runners as running in cold weather. In fact some runners may find running in the heat to be significantly more challenging than running in the cold. This is because running in the heat can cause a number of different problems including overheating, dehydration, loss of salt and even sunburn. However, despite these potential problems, many runners often find themselves in a position where running in the heat is their only option. Most locations have at least some periods in which the weather will be warmer than ideal for running. Most runners do not want to curtail their running during these times so they simply make a few modifications to ensure they are safe in the warm weather. This article will provide some useful tips for runners who wish to run in warm weather.
Proper hydration before, during and after a run is critical in warm weather. Runners can lose a great deal of water through sweat in warm weather and failure to properly replace these fluid levels can lead to dehydration. Runners are advised to drink water or replacement drinks before their run and to also drink periodically throughout the run. There are a number of hydration packs available which make carrying your own water on runs quite easy and comfortable. Runners should plan on taking a few small sips of water or replacement drink every 15 minutes or so as opposed to waiting until they feel thirsty to take a drink. This is because once the runner begins to feel thirsty; they have already started to become dehydrated. After a run, the runner should weigh himself and drink 16 ounces of water or replacement drink for each pound he lost during the course of the run.
Runners are also advised to consider using sports replacement drinks instead of water when running in warm weather. This can help to prevent hyponetrimia which can develop when the runner drinks too much water and the blood becomes diluted. Runners lose a great deal of salt through sweat and not replacing this salt can be damaging to the runner. For example marathon runners who only drink water during the race put themselves at risk because they are not replacing the salt that the body needs. However, drinking sports replacement drinks which contain electrolytes can help the body to avoid becoming depleted of sodium.
Dressing comfortably is also important for runners who continue to run even when it is very warm out. The clothing worn by runners in warm conditions should be lightly colored and should be constructed of fabrics which are both lightweight and breathable. This will help to keep the runner cooler. Investing in clothing constructed of fabrics that wick moisture away from the skin can also help to keep the runner more comfortable in warm weather.
Exposure to the sun is also usually a concern when running in warm weather. Wearing a lightweight, breathable hat can help to keep the sun off the face without causing the running to overheat. Runners should also consider wearing sunscreen to protect the skin in warm weather. There are several brands of sunscreen available which are designed specifically for use by runners and other athletes. These sunscreens are less likely to drip into the eyes and cause stinging or burning than other types of sunscreen.
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