Summer road running obviously
increases the core body temperature. On average a runner will
expend 500-1500 kcal/hr depending on the experience and fitness
of the runner. Body metabolism means that energy produced
is 25% efficient. 75% of energy is used for the production
of heat; this can be difficult during summer running.
We recommend you drink
adequate fluid 30-45 minutes before running and then a cupful
every 10-15 minutes. Experts have recommended 6-8 oz every
20 minutes while you run. Most popular sports drinks have
a low level of electrolytes and also carbohydrates to helps
speed up glycogen replacement. After exercise you should try
and drink more water than necessary to speed up recovery.
Some runners prefer the
taste of sports drinks in comparison to plain water. Experts
have also recommended the use of carbohydrate protein drinks
or milkshakes to rapidly replenish glycogen stores after a
run. These drinks also help to catabolize muscles for energy
and help muscles repair quickly after a run. The above advice
can be used for all types of running conditions but is especially
important during summer running. This is due to the warmer
environment deplenishing glycogen stores more quickly. In
most cases runners suffer from heat stroke and heat exhaustion
due to poor hydration.
It is advisable to gradually
build up your tolerance for running on roads in warmer conditions.
To acclimatize to the heat you should spend 1-2 weeks running
from 2-6 miles a day and then gradually building up your mileage
in the heat. You may wish to run in the morning or late evening
when the humidity is at its lowest. Alternatively if you are
worried about your personal safety then a treadmill in an
air conditioned gym may a safer option.
• Use sunscreen
to prevent sunburn to your skin.
• Replace running shoes every 300-400 miles.
• Do not break in new running shoes before you race
or before a long run.
• Make sure you wear you running socks when you are
buying running shoes.
• Try and wear synthetic fibre socks which will help
to evaporate moisture away from your skin and prevent blisters.
• Control excessive foot sweating during summer running.
• Wear light weight shorts and t-shirts to allow for
evaporation of moisture.
• Monitor any medical conditions you may have such as
high blood pressure. Certain conditions can increase by summer
• DO NOT over estimate
your fitness, have realistic running targets.