How to Keep Running in Hot Summer

Running in the summer, despite its challenges, it is a rigorous testament of willpower to one’s resilience and perseverance, pushing the boundaries of comfort zones. The sweat dripping from your brow is a badge of honor, signifying your dedication to health and fitness. Embrace the heat, challenge your limits, and revel in the sense of accomplishment that only comes from persevering through adversity.

This article will explore the benefits, difficulties and solutions of running in the hot summer, so let's take a look and hope you will find these helpful.

Benefits

• Physical Fitness Enhancement: Running can intrinsically improves cardiovascular health, strengthening the heart and lungs. The heat stimulates the body to adapt, resulting in improved endurance and efficiency.

• Weight Management: Running is an effective way to burn calories and manage weight. The combination of high temperatures and intense exercise increases energy expenditure, leading to weight loss or maintenance.

• Stress Relief: Running releases endorphins, hormones that elevate mood and reduce stress levels. The feeling of accomplishment after a run can boost self-esteem and mental well-being.

• Improved Mental Clarity: Running stimulates the release of neurotransmitters that improve cognitive function and enhance mental clarity. Running in the summer can be a great way to clear the mind and enhance focus.

Challenges

• The Sun's Fiery Embrace

Imagine being embraced by the sun’s passion. Women who love beauty are afraid of being tanned and even sunburn that will cause peeling. If not taken care of sun protection, the dizziness, appetite loss, headache and fever caused by stroke will come to you. The scorching heat can be enough to make even the most die-hard runner rethink their outdoor routine.

• Sweaty And Sticky

Your body becomes a symphony of sweat, with every pore playing its part in the orchestra of moisture. This can be quite a turn-off for those who prefer a dry and comfortable run. The humidity in the air turns your skin into a sticky mess. You feel like you're running in a sauna, and every step feels like you're trying to escape the clutches of a sticky spider web.

• The Quest for Shade

Finding a shady spot to take a break can be a challenging quest, akin to searching for the Holy Grail. You might have to traverse through a maze of trees and buildings, only to find a tiny patch of shade. Once you stop to rest, it will be very difficult to leave this precious place.

Tips

Running during the early morning or late evening can be more comfortable, as the temperatures are cooler and the sun's intensity is reduced. Avoid the peak heat hours of the day, typically from 10 am to 4 pm, to minimize the risk of heat exhaustion or heat stroke.
Wear lightweight, breathable fabrics that allow sweat to evaporate quickly. Opt for shorts or running skirts and light-colored shirts that reflect sunlight. Avoid cotton, as it tends to hold onto sweat and make you feel heavier. Consider wearing a hat or sunglasses to protect your head and eyes from the sun's harmful rays. Running gear for runners always affects experience.
Drink plenty of water before, during, and after your runs. Start your day with a glass of water and continue to sip water throughout the day. During your run, consider carrying a water bottle or using hydration stations if available. After your run, replenish lost fluids with water or a sports drink to restore electrolytes.
Protect your skin from the sun's UV rays by applying sunscreen with a high SPF rating to all exposed skin. Apply sunscreen 30 minutes before going outside to ensure it has time to be absorbed into the skin. Reapply every two hours or more often if you're sweating heavily. Wearing UPF50+ sun protection jacket must be one of jogging essentials. Physical sun protection is better, and you don't need to remember to refill sunscreen, and you won't get sticky.
During the summer, it's okay to shorten your runs or break them into smaller segments. The heat can be intense, so don't push yourself too hard. Consider running shorter distances or intervals and taking breaks in the shade to cool down.

Pay attention to your body's signals and don't ignore warning signs of heat exhaustion or heat stroke. Symptoms include heavy sweating, fatigue, headache, nausea, dizziness, and confusion. If you experience any of these symptoms, stop running immediately and seek shade or a cool environment. Drink plenty of water and consider seeking medical attention if symptoms persist.

Recommendations

Here are our top 5 picks running outfits

1.Women's Active 7 Inseam Utility Shorts

Style Details:
High waisted knit waistband with internal drawcord
Great 5" length provides adequate coverage for thighs and won't ride up
Side vent improves range of motion
2 handy pockets & 1 zippered back pocket
No underwear
Features:
Lightweight
Quick-Drying
4-Way Stretch
Moisture Wicking
Cool to touch fabric

2.Women's Running Athletic Shorts

Style Details:
High waist stretchy waistband with internal drawcord
Built-in mesh brief, flatlock stitching
2 handy pockets and 1 zippered back pocket
Features:
Lightweight
Quick-Drying
4-Way Stretch
Moisture Wicking
Cool to Touch Fabric

3.Women's All-Seasons Active Joggers

Style Details:
Elastic mid rise waistband with an internal drawstring
Tapered legs and cuffed ankles
2 zippered pockets, easily carry a 6.7" phone
Reflective details on the side and back offer visibility in low-light conditions
Rated UPF 50+ fabric protects your skin from harmful UVA/UVB rays
Features:
Lightweight
Quick-Drying
4-Way Stretch
UPF50+ Sun Protection

4.Women's Outdoor UPF Sun Shirts

Style Details:
Flatlock seams and no tag collar
The hidden thumbholes and hood design offer complete coverage
High-Low Hem & Side Slits enhance comfort and aesthetics
Features:
Quick-Drying
Lightweight
Cool to Touch
4-way stretch
UPF50+ Sun Protection

5.Women's Outdoor UPF Sun Shirts with Hood

Style Details:
Flatlock seams and no tag collar
The hidden thumbholes and hood design offer complete coverage
High-Low Hem & Side Slits enhance comfort and aesthetics
Features:
Quick-Drying
Lightweight
Cool to Touch
4-way stretch
UPF50+ Sun Protection