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6 Tips for Running Outside in the Summer

Running outside might be the only option to get your cardio workout in now, but summer is practically here. The summer heat can be challenging and dangerous if you are running outside, which is why there are a few things you should know. Keep reading for some tips for running outside in the summer.

Make Sure You Stay Hydrated

The best way to prepare for the summer heat is to make sure you are drinking plenty of water throughout the day. Not consuming enough water can lead to health problems such as dehydration, heat exhaustion, and heatstroke. Drink water throughout the day before your run, and consider bringing a water bottle with you.

Don’t Forget the Sunscreen 

Since you will be outside and exposed to the sun, it’s a good idea to protect your skin. The key is to apply sweat-resistant sunscreen to keep your skin safe from the rays before running outside. The good news is that it lasts for two hours or so after you put it on, so it will likely last your entire run.

Wear the Right Clothing 

Not only will you want to wear some sunscreen, but you should also wear the right clothing. Many people make the mistake of wearing dark clothing, but this will only attract the sun. Instead, wear light-colored, water-resistant workout clothing. Consider wearing sunglasses, a hat, or a headband as well.

Check the Heat Index Beforehand 

Most people also make the mistake of simply checking the weather to get an idea of how hot it might be. However, the heat index will give you a much better idea of what to expect because it includes the humidity.

Be Prepared for Allergens

You will not just want to be prepared for the sun and temperature, either. Summer allergens like pollen can be troubling for you during or after your run. Like the heat index, you should check to see where allergy levels are before you go out for a run and take any possible measures to contend with summer allergies.

Run in the Morning 

A final tip for running outside in the summer is to get your workout done early in the morning. While you may not want to get out of bed to run that early, it will be cooler than doing it later in the day. You can also go for a night run—just make sure you wear bright colors so cars can see you.

Written by Kevin O'Neill

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