Running tips for different seasons
Running or walking is a year long activity and each season brings with it different experiences and challenges. With every changing season you need to adapt and change your activity routine to adjust to the season that is in. Read through the tips for each season and keep up your activity addiction blazing through the year, whatever the weather may be.
Warmer days, shooting temperatures, and you are sweating just sitting on your couch. Just the thought of stepping out acts as a deterrent. Physical activity at higher temperatures strains your body and cardiovascular system, but will you let that bog you down and stay on your couch?
Here’s what you should do when it’s summer.
- Ease into your summer workouts
Don’t begin high-intensity workouts at the beginning of the summer days. Increase the intensity as a step-by-step process, and let your body get accustomed to the heat and humidity.
- Heat affects your heart rate
Higher heart rates and higher temperatures are directly related. It is a better idea to run less than your normal pace of running during summers.
- Avoid the midday heat and run early mornings or late evenings
It is ideal to run early in the mornings or late in the evenings. Choosing the right time to run is one of the most important things during the summer months which benefits you big time. It might alter your schedule or routine, but it is a worthwhile change to make.
- Select the right locations
Don’t run on cement or asphalt as they absorb heat. Choose to run near water bodies like rivers, lakes, or oceans. You could also take a stride in the park or a trail. These locations make running a pleasurable experience in the scorching heat.
- Choose the right outfit
Wear light-colored and loose-fitting clothes so that the heat isn’t absorbed. A cap or light scarf can protect your head while keeping your face in the shade.
- Stay hydrated
Warmer temperatures mean the need for upping your water intake. Drink at least 8 ounces of water before you run and keep yourself hydrated during the run and post-run. You would also sweat more during summer and to compensate for that, more hydration is necessary in the form of water, sports drinks or water containing foods such as watermelon.
- Protect your skin
Dab some sunscreen to avoid harmful UV rays. It is not just a layer of the stuff that will keep your skin protected, but also keeps your body temperature lower.
Physical activity enthusiasts hate to miss their outdoor time and monsoon season definitely puts up this challenge. There is something magical about stepping out in a drizzle and getting done with your activity come rain or shine.
However, running during monsoons can be a challenge with the heavy downpour, slippery roads, and wet clothes acting as hindrances. Here are some exciting tips to maintain your running streak even during monsoons.
- Do indoor warm-up
Indoors warmups tend to keep you warmer for longer times as opposed to outdoor warmups. This is conducive to keeping yourself taking the sprint without any second thoughts or having a sudden cold shock when in the rain.
- Wear right clothing
It is the most important thing to bear in mind when running in the monsoon. Pull out those flashy outfits from your wardrobe. Go for bright colored ones, preferably neon clothing. Wear simple running gear with a waterproof jacket or raincoat as an outer layer. A cap with a brim is also advisable to keep raindrops off your face.
- Care for your shoes
The heavy rain and muddy weather can ruin your coveted running shoes. To help keep your shoes in proper shape and to absorb excess moisture, stuff crumpled balls of newspaper into them post your run. Avoid drying them with a hairdryer as it could cause them to lose their shape and come apart at the soles.
- Keep yourself hydrated
You are drained out, but you don’t feel particularly thirsty in the downpour. Keep a water bottle handy and remember to drink sufficient water during your run.
- Prevent chafing
It’s common to experience chafing during a normal run, but it could intensify during the rainy season as wet clothing rubs against the skin. Applying Vaseline or petroleum jelly to sensitive areas including the feet, inner thighs, and underarms could help reduce blisters and irritated skin.
- Protect your electronics
Remember to carry waterproof versions during the rainy season or protect them in waterproof pouches.
It is recommended that you use waterproof socks that prevent your shoes from becoming wet. No matter how cautious you are in taking your steps, stepping into a puddle or a wet patch is unavoidable, and your socks could become soggy, which could also result in blisters.
Winters are very challenging times as they test your discipline to the core. Cold weather is always hardest to fight as getting out of bed is a challenge in itself. You might as well stay in the warm comforts of your bed rather than get out in the cold. Here are a few tips to help you through your workout routines during winter.
- Do a thorough warm-up inside
Winter means a stiff body and tight muscles due to the cold. Put additional time into your warmup session to really loosen your muscles and joints, and raise your body temperature to a light sweat. That way, when you step into the cold, it won’t feel as bad, and your muscles won’t feel so tight.
- Keep your head and hands warm
Wear a thick beanie or earmuffs, which you can also easily stuff in your pockets if you get hot. Also, wear gloves during your runs if you stay in a very cold place where temperatures are really low.
- Finish fast
Your body temperature will drop quickly after you finish your run, so prepare in advance. Minimize the distance from the end of your run to a warm place and wear a jacket as you end your run.
- Wear shoes with traction
Wear shoes with great traction to avoid slipping down when you are running. For protection, pair them with warm, comfortable socks that keep your feet dry.
- Stay hydrated
You might not sweat much when it’s freezing outside, but hydration is still important. Drink liquids before, during, and after a run.
- Time yourself
Spending too much time in the cold isn’t advisable! You might be at the risk of compromising your immune system. Reduce your running time slots than your usual ones.
- The Takeaway
Keep the runner in you alive! Don’t let opinions and misconceptions about seasons get the better of you. Stay active and make the most of your day by adding a bout of exercise daily.