Training tips: Summer running means listening to the body

Although there are times we must fight the urge to give in to discomfort and resist the desire to quit or slow down—such as during the last interval of a workout or the final few K of a race—a cardinal rule of running goes that we should always listen to our body and respect its natural limits.

Summer can and should be a safe and enjoyable season to run and train but it does present its share of risks.

High temperatures and brutal humidity can at times push our bodies to their physical limits. Dehydration, overheating, muscles cramps and excess sun exposure are all very real and serious risks that need to be considered and avoided if summer running is to be done safely and successfully.

It’s important to be prepared before, during and after your run by:

• Staying hydrated throughout the day;
• Running in the early morning or late evening;
• Seeking routes that provide shelter and access to fluids;
• Bringing your own fluids and fuel on the run;
• Wearing appropriate clothing and using sun screen;
• Re-hydrating (with electrolytes), refueling and recovering after the run;
• Applying moisturizer and cream to sun-burnt skin

At any point during a run that you start to feel dizzy, delusional, lightheaded or nauseous—sure signs that you may be dehydrated—stop running immediately. If possible, find and ingest some fluids that contain carbohydrate and electrolytes. Take some time to (literally) cool down. End the run or workout then or else, try some very easy running in several minutes once you start to feel better.

We all react differently and our ability to tolerate heat and humidity will vary depending on the individual and the circumstances. Learn to know your body and its limits in order to avoid becoming ill or injured.