5 Common Summer Running Mistakes and How To Avoid Them
By Sam Petragnani
If you’re a beginner runner, it is easy to make mistakes during the summer time. This article details the five most common mistakes runners making during the summer and tips on how to avoid them.
1. Not maintaining a comfortable pace
Your heart rate usually spikes up in hotter and humid temperatures to naturally keep your body cool. You may have a different pace in the spring or winter, so maintaining a pace that is comfortable and one that isn’t too fast is key for maintenance. Start your runs slower than usual, and if you’re feeling up to it, bump up the pace a little bit.
2. Waiting to drink water
Obviously, you need to stay hydrated during runs, but what some people may not know is that it is very important to drink water BEFORE you start your run. Dehydration can cause severe stomach issues when you run. Also, you want to take little sips here and there during the run to keep that balance. The last thing you want is to run out of water and you’re nowhere near your house. Although it may feel awkward carrying a bottle or wearing a belt / vest filled with fluids, it will save you big time.
3. Long runs
Even if your body is feeling up to it, it is best to avoid longer runs during the summer heat. Running long distances in the summer can increase cardiovascular stress. This is due to the fact that your heart has to pump even harder to redirect blood to your skin for cooling. Another effect is that you tend to lose even more weight than you would on a normal distance run. For some people, this can be a positive effect if they actually want to lose weight, but for people who just want to maintain, this will negatively affect their maintenance.
4. Running in the afternoon
Summer time is for sleeping in and doing nothing all day. If you’re a runner, though, you know the best time to run is in the morning. Waiting too long to run can be dangerous, especially if it’s a very hot day out. Running in the early morning helps avoid early exhaustion and dehydration from humid temperatures in the afternoon. Plus, it’ll feel good to get the run over with before your day even starts.
5. Wearing heavy or non-breathable clothing
Wearing cotton t-shirts or dark, heavy clothing prevents your sweat from evaporating and traps your body heat. This can increase heat exhaustion and cause painful chafing, which can lead to rashes. It is best to wear loose clothing (polyester or nylon) to prevent these problems from occurring.
**Please keep in mind that Sam is not an expert and these are suggestions based on research. Please take the suggestions with a grain of salt and to your own discretion.**
-By Sam Petragnani, Dreissig Apparel Inc. Marketing Intern