Running in warm weather has obstacles, but it can be a fantastic way to increase your endurance. It’s crucial to take extra care and modify your training schedule because the heat and humidity can be hard on your body. You can take various actions to make your runs in warm weather more pleasant and secure, from drinking enough water to altering your pace.
Run Early or Late in the day
The sun is the warmest between 10 a.m. and 4 pm running outdoors during this period should be avoided, but if you must train during those hours, pick a shaded route or run in the nature trails park where there will be plenty of tree covers.
>> 5 Best Places to Run in Eastern Singapore
Keep Hydrated
The easiest way to prevent dehydration is to drink fluids before, during, and after exercise. Our body needs to vary the amount of water depending on the rate of exertion, environment climate, humidity, terrain, and other factors. It is recommended that runners “obey their thirst” and drink whenever necessary.
In training, drinking before a workout and during a long exercise is recommended. Drinking a sports drink such as 100plus can replace lost salt and other minerals (electrolytes) for longer workouts.
This will not only prevent dehydration but also prevent getting cramps during their run.
Our Recommend Electrolyte Drink:
>> Nuun Energy: Mango Orange Electrolyte + Caffeine Drink
Put on Sunscreen
Protect your skin with a waterproof sunscreen with an SPF of at least 15 and broad-spectrum protection, which means it protects against both UVA and UVB rays.
Darker skin types can use a lower level, such as SPF15, since they have more melanin in their skin, giving some protection. However, it is recommended that everyone start at SPF 30. Darker skin may not sunburn as easily as those with fair skin, but they are still at risk of skin damage from sun exposure.
The best practice is to apply 30 minutes before venturing outside to allow the sunscreen to bind to your skin. Reapply every two hours of exposure and immediately after swimming or excessive sweating.
Our Recommend Sunscreen lotion:
>> Banana Boat Ultra Sport Sunscreen Lotion, New Formula, SPF 50,
Dress for the weather
Choose Light-coloured, loose-fitting clothing as it will help your body breathe and cool itself down naturally. Wearing tight and dark colors clothing will absorb the heat from sunlight. Wear synthetic fabrics such as Dri-Fit material will wick moisture away from your skin, leaving you feeling cool as the moisture will evaporate away from the body.
Our Recommend Running UPF Protection Shirt:
>> Hanes Men’s Long Sleeve Cool Dri T-Shirt UPF 50+
Putting on a visor will be ideal compared to a hat, as hats tend to be too constrictive and it will trap heat.
>> Halo Headband Sweatband Sport Visor
Know your limit
Hot and humid conditions are not the time to push your pace and achieve a race. Personal Record/Best timing. Be aware of your body and slow down, take walking breaks, and save your strenuous efforts for cooler weather.
Be Educated
Be familiar with the signs of heat-related problems such as Heat Stroke. If you notice symptoms like fainting, dizziness, disoriented, and cool and clammy skin on your or your running buddies, it is time to slow down or stop running completely. Quickly get some fluids into your body to cool the body temperature.
If symptoms continue, sit or lie in the shade and seek help.
Finally, running outside in warm weather can be a terrific method to increase your fitness and stamina, but it also presents a unique set of difficulties. You may make your runs more relaxing and secure by paying attention to the preceding advice. Remember to drink enough water, slow down, dress appropriately, and heed your body’s cues. You can make jogging in hot weather safe and pleasant with the appropriate technique and a little extra care. You can perform at your peak in any weather by paying attention to your body and modifying your workout accordingly.
Cheers! (:
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