Beat the Heat: 10 Summer Running Tips

August 12 2016, by Catharine Arnston, 2 min reading time

1. Run Before the Sun

Try to run just as the sun rises or sets. This is when the rays are less strong and is usually the coolest point of the day. If you have to run at midday, try to run in the shade and avoid blacktop.

2. Dress the Part

Wear light colored and breathable clothing with vents or mesh. Avoid dark colors, long pants, or long sleeves. Remember, less is more!

3. Hydrate, Hydrate, Hydrate!

Water makes up two thirds of your body but it is very easy to become dehydrated when running in the heat. This can cause muscle cramps or headaches so make sure to drink enough water before and during your run.

4. Befriend the Breeze

If possible, start your run with the wind at your back. This will allow you to run into the breeze on your way back which will cool you down.

5. Loop your Runs

Make your longer runs into loops. Plan ahead and place water and ice in a particular spot and stop here each time around the loop to get refreshed.

6. Adjust your Pace

Heat can increase the physical stress on the body and this can cause your heart rate to raise more than it should. Slowing down is normal in the heat. Running at 30 to 90 seconds slower per mile will keep your heart safe!

7. Reduce your Fatigue

ENERGYbits® contain the highest concentration of iron in the world. Iron is what allows your blood to hold oxygen so it helps reduce fatigue, especially when running in the heat. Taking ENERGYbits® before or during your run will keep you going and reduce your fatigue.

8. Replenish your Electrolytes

When you sweat, you lose key electrolytes including salt, magnesium and potassium. These maintain your body’s homeostasis and allow you to perform better and recover faster. Both ENERGYbits® and RECOVERYbits® are loaded with electrolytes so taking them before and after your run will keep you feeling great, even in the heat.

9. Run with Friends

It’s always easier and more fun to run with a buddy, especially in the heat of the summer. So grab a buddy! You can motivate each other to keep running all summer.

10. Don’t forget your Recovery

After a run you need time to stretch and recover so you won’t be sore the next day. This is especially important in the summer. Taking RECOVERYbits® after your run will speed your recovery by removing lactic acid and easing muscle pain.

We hope these 10 Tips will help you keep going through the hot summer months! Taking your BITS will help too! Stay cool and enjoy your summer!

woman running with Bits®