The Best Summer Running Tips for Minnesota Runners
Minnesota summers have arrived with an abundance of sunshine, humidity, and scattered thunderstorms. While it’s commonly found that Minnesota winters provide a challenge to safe running, it’s important to note the challenge of summer running. Specifically, the heat and humidity that impact one’s effort level. Whether you are training for your next race or simply trying to stay consistent, these tips will help guide you to safer running this summer.
Expect Your Pace to Slow
Research shows that running in heat puts extra stress on your body. As a result, your body has to work twice as hard to maintain your normal pace. If your normal pace is around 8:30, don’t be shocked if it’s around 9:00 or 9:15 on a humid day. Before heading out, it can be helpful to remind yourself “Don’t chase your normal pace”. Instead, all of your runs should be based on overall effort rather than the pace displayed by your watch. While slower summer runs can feel frustrating, they often lay the necessary foundation for stronger fall racing.
Hydration Makes a Huge Difference
Hydration cannot be emphasized enough, hydrate, hydrate, hydrate. An important factor for successful summer running is starting your run well-hydrated. For longer runs where humidity and temperature rise, it’s a good idea to bring water with you. Additionally, you can bring sports drinks which contain electrolytes that help replace sodium and other minerals that are lost through sweat. After you run, continue to rehydrate which will help your body recover for your next workout.
Choose the Right Time and Gear
Although summer time is when most people catch up on sleep, setting your alarm a little earlier can make a big difference for runs. Early mornings typically are the coolest points of the day, which helps combat the rising humidity and temperatures. If early mornings aren’t an option, consider evening runs when temperatures have started to cool down.
What you wear also matters. Wear lighter colors, and breathable clothing. Additionally, sunglasses and sunscreen can help prevent excessive exposure to UV rays, while routes with plenty of shade add comfort to your runs.
Additionally, knowing when to take your runs indoors can be highly beneficial in preventing heat related health conditions. The American College of Sports Medicine (ACSM) states that when outdoor temperatures exceed 80°F (26.6°C), and humidity levels are greater than 75%, indoor training should be considered. Following this gauge of values can help you maximize your training while staying safe from the summer heat.
Heat Risk and Heat Injuries
When running in warmer temperatures, it’s important to be aware of early warning signs that can be indicative of heat related conditions. These may include dizziness, headache, nausea, muscle cramps, unusually high heart rate, and fatigue. If your symptoms worsen to a point of confusion, vomiting, or even a loss of sweat despite hot temperatures stop the run. Heat stroke is a common condition when temperatures rise, and is a medical emergency. In the case that heat stroke is thought to be present, call 911 and cool the individual who is displaying these symptoms.
The Benefit of Running in the Heat
Contrastingly, training in the heat can provide several benefits for healthy runners when performed correctly. An increase in heat exposure over time can help the body become more efficient at cooling itself. There is improvement in blood plasma volume, and a reduction in cardiovascular strain during exercise. A runner’s overall endurance is improved and will allow for an easier transition when temperatures begin to cool. Ensure that proper and gradual introduction to heat training is performed since there is still a risk of heat-related illness.
With the right preparation, summer can be one of the best times of the year to train. Remember to listen to your body, stay hydrated, and embrace slower paces that come with the heat. Happy running!
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