Tips to help you run outside throughout the summer months
Have you ever stared out of the window of your air-conditioned apartment in July as a panting runner passes by below, and thought, “they are bonkers”?
Some UAE residents do run outside throughout the scorching summer months, and, with a few crucial tips, it might not be as difficult as you think.
For many this year, with gyms at a limited capacity and people avoiding crowded places, running outside is going to remain their preferred option, even as temperatures hit 30°C by 6am.
We spoke to Heidi Jones, ambassador for Lululemon’s first Run Community in Dubai, about how to navigate the hotter months if you are determined to keep running outdoors through summer.
Jones, who has been running a health coaching practice since 2015, shares her tips:
Be smart with timing and location
Jones says it is important to exercise at the coolest times of the day, even if that means getting up excruciatingly early.
“Getting up at 4am may seem like drastic action, however it can make a huge difference to outdoor training. Not only is it cooler and the sun is not beating down on you, but you get to enjoy the sunrise.”
Using the evenings has the advantage that it will be getting cooler as you run, rather than hotter as in the mornings, she adds. “Watch the sun set or wait until the sun has gone down completely.”
If you are running outside of the city limits or somewhere more isolated, Jones suggests you stick to trails where there is shade, easy access to water and a phone signal.
“Do not go running in the trails or mountains on your own, or for the first time during the summer, even if you have been before,” she says. “Take the heat seriously. It can be very dangerous if you are underprepared.”
Stay hydrated
Proper hydration is essential for runners at all times of year, but in summer it is even more important as we tend to lose a lot more water through increased sweat.
Jones offers three methods of keeping the water stocks in your body up:
Increase your daily amount from two litres a day, to up to three to five litres a day, depending on your size and how much physical movement and sweat you experience each day.
To get the most out of drinking water, sip it throughout the day, and do not “down it” in one go.
Runners, hikers, explorers and outdoor climbers should start wearing a hydration pack when training outdoors to be able to sip water during training.
Mind your electrolytes
We lose electrolytes through sweat, therefore adding an electrolyte tablet to one of your water bottles will help replace the excess you lose by running in the heat. It is suppose to help with fluid retention and muscle cramping.
Watch your diet
Increase fresh, hydrating foods, such as fruits and vegetables, in each meal.
Here are five ingredients and their water content percentage to get you started: Cucumber – 96.7 per cent. Iceberg lettuce – 95.6 per cent.
Celery – 95.4 per cent. Tomatoes – 94.5 per cent. Strawberries – 91 per cent.
Focus on your health, not time per kilometre
No matter how good you feel, make sure you take your pace down and do not go for as long a distance as you would in the cooler months.
You should also continue to focus on speed work, endurance, flexibility and so on, but make sure the workouts are not as intense.
“If it’s your first time training in higher temperatures, a jog or walk is a good place to start,” Jones says.
“To maintain a low-heart-rate run, the best thing to do is to run with a friend and keep the pace steady so you can have a conversation – while two metres apart. Wear a heart-rate monitor and check in with your numbers, and always remember to listen to your body, it’s never wrong.”
If you feel unwell, stop.
Remember why you run
“Physical exercise is about so much more than improving your physical appearance and fitness levels,” Jones says.
“Moving your body in a way that it enjoys will increase your overall wellness. This includes your mental and emotional well-being, managing stress levels, feeling happier, creating work-life balance and improving your mindfulness.
“It’s your ‘why’ that is going to help you keep running – even when circumstances change,” she adds.