Tips to Survive Summer Running

It’s nearing the middle of July and the summer heat is unforgiving. While the treadmill is an option during hot weather, I’m just not a fan of running inside. So what’s a runner to do? Consider these tips for keeping your run safe and sensible during summer.

Run in the morning: Early morning runs can help you escape the intense conditions of summer heat. In fact, temperatures can be 20-degrees cooler at 6 a.m. vs. 12:00 p.m. If you do choose to run in the morning, partner with a friend (or dog) and wear reflective gear to stay visible to cars.

Hydrate before bed: Your hydration routine should actually start the night before. The August issue of Runner’s World recommends drinking 20-ounces of water three hours before heading to bed. Why? According to Runner’s World, it helps boost blood-plasma flow and enhances your body’s ability to cool itself during your run.

Cool off with a frozen drink: Here’s another interesting tip from Runner’s World I never considered. Sipping a frozen drink an hour before your run can help lower your core body temperature.

Stay hydrated during your run: Maintaining proper hydration helps keep your body safe – literally. Heat stroke is a potentially deadly condition. Consider drinking water every 15 minutes during your run to replace fluids lost from sweat.

Run a shaded route: Find a tree-lined sidewalk or path for you run. Escaping direct exposure to the sun makes a difference. Wear a visor (and not a hat) to keep your face shaded for those periods when you are in the sun.

For more tips and information, check out Runner’s World. Here’s a route through Decatur that offers plenty of options for shade (courtesy of Big Peach Running and Nike Run Club). You can pick up a copy of the route map at the Decatur Big Peach store.

Decatur 4-Mile Run:
• Start at Big Peach. Facing E. Trinity, turn left and cross the railroad tracks onto S. Candler.
• Take a right onto Green St. and continue through the nature path.
• Cross over S. McDonough and head down Oakview Rd.
• Stay straight on Oakview and veer right onto E. Lake Dr.
• Go underneath the bridge and turn right on E. Parkwood Rd.
• Turn right on Upland.
• Turn right on W. Ponce de Leon Ave.
• Turn right on W. Trinity and head back to Big Peach.