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Make running in the heat... EASY!

June 15, 2017 - Madison Sury
This. Heat. Can. Stop. Anytime.

I'm sure a lot of you have realized by now that this June heat is brutal! Some days the real feel outside staggers to over 100 degrees. It's hard to even sit outside sometimes when it's this hot. So, how are you supposed to train when it's this hot out is the real question, and I am here to help!

I'm sure if you have experienced a treadmill you try to avoid it at every cost. You don't want to be running in one place while the weather outside is beautiful! Be prepared for the heat so you can enjoy a leisurely walk or run with the sun beaming down and the light breeze blowing through your hair. If you'd rather enjoy the outdoors in the summer than staring at a wall, then read these tips below:

1. H2O, GATORADE.. I'm sure you already imagined that this was the first tip on the list. Drinking a large soda from 7-11 or a steamy coffee doesn't count at all for hydration. Water keeps your body temperature lower and replaces the water you lose from sweating very quickly! So, the more water, the more your body will be able to withstand the heat. If you are like me, drinking water is very bland and not exciting. Try buying flavor packets for your water to give it some taste. I personally buy Mio Energy bottles for my water. (I highly recommend strawberry pineapple smash, YUM). Try to drink Gatorade after working out to quickly refuel your body back to where it was before you lost a lot of water.

2. Avoid running between 10 a.m. to 4 p.m. I'm sure this isn't too hard of a task since most of you may work during the day. Run before the sun comes up or watch the sun go down and you'll avoid the straight beam of sunlight coming from straight atop of you. Who wants to run before work though? And who wants to run after work, we've been working all day? Well this morning I forced myself to try a 5:30 a.m run, and it wasn't bad... at all! Once you get out of bed and get moving, your body will wake up. You'll feel a little sleepy throughout the day, but you'll feel so much better knowing you already worked out for the day and had the best seat in the house to watch the sun rise.

3. Lastly, avoid the area's high school tracks and the asphalt. Some of my worst runs in the summer were on the road or track. Running on these black surfaces can make the run 10000 times hotter, which isn't what you need. Find a nice trail in the woods or some grassy trails with some shade. Running on soft surfaces is better for your legs because it reduces the impact of the pounding while you walk or run. Even on the hottest days, working out in the shade makes it so much more bearable. It's an instant cooling effect. So head out to those shady, soft surfaced trails to do yourself a favor while working out this summer.

If anyone has any more helpful tips and tricks to add, feel free to comment or email me at halfmarathon@newsandsentinel.com. I run every day so I'm always looking for suggestions to beat the heat. Follow these tips and your summer running will be so much more enjoyable and you'll get to enjoy the lush, green trees and sparkling bodies of water while you work towards CRUSHING the News and Sentinel Races on August 19 in Parkersburg, WV.

See you there,

-Madison S

 
 

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