Running Tips

Posted Thursday, May 22, 2008

Running in hot weather

Wearing a lightweight, breathable hat helps keep the sun off the face without causing the runner to overheat. Wear sunscreen to protect the skin in warm weather.

Running in the heat can cause a number of different problems including overheating, dehydration, loss of salt and even sunburn.

Proper hydration before, during and after a run is critical in warm weather. Runners lose a great deal of water through sweat in warm weather and failure to properly replace these fluid levels can lead to dehydration.

Consider using sports replacement drinks along with water when running in warm weather. This can help to prevent hyponetrimia which can develop when the runner drinks too much water and the blood becomes diluted.

Dress comfortably when it is very warm out. Clothing worn by runners in warm conditions should be lightly colored and be constructed of fabrics which are both lightweight and breathable.

Nighttime running

When running at night always wear reflective clothing. You should also run facing traffic so that you can react if a motorist comes close. Try to stay off of busy streets and never assume that the motorist can see you.

Hills are your friends

Incorporating hill work into your weekly training will help strengthen your legs and ankles. If you live in an area without hills, consider using a treadmill or stadium stairs to simulate uphill running.

Run with company

Find a running partner. Running is easier when done with a friend.

Warming UpStretching is important, but never stretch cold muscles. Before you begin your stretching routine, jog lightly to warm-up your muscles.