2024-01-06 03:51:01
Santiago García tells us how to train in summer.
Regardless of where a runner trains or competes, the hottest days, those where the temperature is well above average, require the same advice and precautions. There will be runners more or less accustomed to it and the first hot days are always the most complicated because the body has not yet adapted.
In general terms, the advice is always the same and although it may sound repeated, it should never be underestimated. You can continue training in summer or in the heat, but not in the same way.
This is advice for those who run and for those who don’t. Clothing when it is very hot should be light, as light as possible, and light in color, although the latter is also controversial. If you can use a cap, also clear, much better. A cap can get wet and that will cool the runner down for a while. A relief by no means minor.
Leggings or shorts, if pants are better. Very light muscle shirts instead of t-shirts. With sweat, the clothes are going to get wet, so they must be made of quick-drying fabrics, which are also much lighter.
Drinking water before, during and following physical exercise is vital to avoid dehydration in extreme heat conditions (Illustrative Image Infobae)
It seems too obvious but it is not. Many people spend their days dehydrated even without doing sports. Athletes must increase their attention at this point. Getting dehydrated in times of high heat is something that occurs more easily. Being in the sun, dehydrated, doing sports, is a dangerous situation. You must hydrate before, during and following physical activity. You should not overdo it, just drink water in an orderly manner and according to wear.
If every time we drink water we can wet our heads, even better. You don’t go out to train without knowing where or how you are going to hydrate in the summer. If we run for more than thirty minutes without drinking on a day with very high temperatures, we are going to feel it. Each person recognizes what they need and there is no reason to go to the limit of demands in that regard. On hot days you should also carry a bottle of water to continue hydrating during the rest of the day.
The highest temperatures usually occur between 10 in the morning and 6 in the followingnoon. That is why in general terms it is recommended, to train well and safely, to run before 10 a.m. and following 6 p.m. The best thing to do is when the sun is not hitting our bodies. That is, at dawn or dusk.
Those who run on asphalt will see that in the morning the temperature is always more pleasant than in the followingnoon, where the ground is still warm. If there is no other option than running between 10 a.m. and 6 p.m., you have to double your attention on hydration and give up some intensity.
Looking for cool, shaded spaces for rest and stretching is a key strategy recommended for runners in summer (Illustrative Image Infobae)
All specialists recommend using sunscreen throughout the year, although it is even more important to do so during the summer. Choosing a suitable protector that resists water and sweat will not only be more comfortable, it will be much more useful.
Caps and sports glasses do part of the protector’s job in very delicate areas. Athletes spend many hours exposed to the sun, so sunscreen is an element to always take into account. Don’t forget this when racing, because there is more exposure to the sun for a longer time.
The more of the training we can do in the shade, the better. That’s why the insistence on the schedule. Before and following training, stand in the shade. There are places cooler than others, if we know them, let’s take advantage of it to stretch or rest there. In a city there are buildings that make this easier, but in the park or in completely open spaces, we will most likely be in the sun all the time.
For a runner accustomed to training or competing in, for example, 15 degrees, moving to a temperature of 30 degrees or more is a challenge not without some risk. Even for people who have experience and good training, it doesn’t hurt to take precautions. For those who are novices or have any type of condition that carries a certain risk, it is best to avoid the hottest time.
Lowering the intensity is a good plan. In fact, by lowering the intensity, the effort will be the same as when the temperature is milder. That should be proof of how hard it is to run in too much heat. The effort is there, the challenge is there, taking it beyond what is reasonable makes no sense. You have to use common sense.
Using sunscreen that is resistant to water and sweat is an essential measure for those who exercise in the sun, specialists recommend (Illustrative Image Infobae)
Experienced people know very well how the body reacts to running, so they easily understand if there are warning signs that something is not right. For those who do not have so many kilometers traveled, attention must be greater.
Those who are not experienced should choose to be cautious rather than overconfident. In any case, discomfort that goes beyond heat should be taken seriously. If we feel bad, we should stop immediately, go to the shade, wet our heads and hydrate. It’s more preventive than anything else.
Sleeping is a problem for many people in summer. You have to rest well to run well. If sleep hours are affected, you must take care of any type of rest, from sitting or lying down to lying in the shade following training.
Summer nutrition must be adapted. Healthy and fresh foods: lots of fruits, vegetables, avoiding binge eating and heavy meals. Juices are a good companion to hydrate yourself during the rest of the day.
Those who run on hot days will also gain confidence and experience. Many runners who avoid the heat end up losing training and physical and mental strength.
Preparing to run in all weathers also makes us better runners. With care, with common sense, adapting to the climate that surrounds us.
*Santiago García is a marathon runner, author of the books “Running to live, living to run” and “Volver arun”. He completed the Six World Marathon Majors twice. On Instagram: @sangarciacorre.
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