How to run in the hot summer weather?
25 June 2024Summer is certainly a good time for running, but the heat can significantly impact a runner’s well-being. To avoid overheating, we have prepared five tips to make your running experience pleasant even in the summer heat.
RUN EARLY IN THE MORNING OR IN THE EVENING
Go for a run early in the morning or in the evening when the temperature is lower and the sun’s rays are not as intense. If morning or evening run isn’t an option and you are going for a run during the hot daytime, choose to run on the shaded side of streets, in parks, or in forests, avoiding direct sunlight exposure.
WEAR LIGHT CLOTHING
Wear loose and light clothing, preferably designed for running, that allows sweat and moisture to dissipate, and choose light colors that do not attract sun. Preferably wear a sleeveless top, shorts, thin socks, and, of course, SPF sunscreen in bright sunlight. Only wear a hat if it is properly ventilated to avoid overheating your head.
DRINK ENOUGH WATER
Stay hydrated by drinking enough water before, during, and after your run. Consider taking a water bottle with you on your run, or plan your route so that water refill stations are available along the way.
Don’t forget to also use sports drinks with electrolytes.
RUN SLOWER AND SHORTER DISTANCES
Choose a running distance and pace appropriate for hot weather. In hot weather, the body needs more energy to cool down, so it’s best to run at a relaxed pace. It has been proven that for every increase of 3 degrees Celsius above 15°C, the pace decreases by an average of 20 seconds per kilometer.
LISTEN TO YOUR BODY
Listen to your body – if you feel any discomfort, stop running to cool down and rest. It’s important for running to bring joy, the run should be light and enjoyable.
Register for the Rimi Riga Marathon
The registration for the Rimi Riga Marathon is open! Register for your distance and join us in celebrating the 35th anniversary of the Rimi Riga Marathon on May 17-18 next year! In 2025, an exciting and eventful running season awaits with plenty of surprises. See you there!
