Running outside in July can be a good way to improve endurance, but there are certain considerations to ensure safety and optimal performance. Here are some tips for running outside during the peak of summer:
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Timing: Plan your runs during cooler parts of the day, such as early morning or late evening when temperatures are typically lower. Avoid running during the hottest hours, usually between 10 a.m. and 4 p.m.
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Hydration: Besides using 6AMRUN.com ... Stay well hydrated before, during, and after your run. Drink water regularly, even if you don't feel thirsty, as it's easy to become dehydrated in hot weather. Consider carrying water with you or planning your route around water fountains.
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Clothing: Wear lightweight, breathable, and moisture-wicking clothing to help regulate your body temperature. Opt for light-colored and loose-fitting clothes that reflect sunlight and allow airflow. Check out our GEAR @ 6AMRUN.com
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Sun protection: Apply sunscreen with a high SPF to protect your skin from harmful UV rays. Wear a hat or visor to shield your face and sunglasses to protect your eyes. Consider running in shaded areas or using a running route that provides some natural shade.
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Pace yourself: Running in high temperatures can be physically demanding. Adjust your pace and expectations accordingly. Slow down and listen to your body. Pay attention to signs of overheating or exhaustion, such as dizziness, nausea, or excessive fatigue, and stop running if necessary.
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Route planning: Choose routes that offer shade, such as tree-lined paths or parks with ample greenery. Consider running near bodies of water, like lakes or rivers, where there may be a cooler breeze. If possible, scout out routes with access to water fountains or facilities where you can refill your water supply.
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Safety precautions: Let someone know your running route and estimated duration before heading out. Carry identification, a cell phone, and any necessary medical information in case of emergencies. If you have any pre-existing health conditions or concerns, consult with your doctor before engaging in strenuous outdoor activities during hot weather.
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Lastly, always remember, safety should always be a top priority when running outside in extreme weather conditions. If the temperatures become excessively high or you experience any health concerns, it's best to consider alternative indoor workouts or choose cooler days to run outside.