It seems like every winter is the worst winter ever, but really after living in Canada for 90% of my life I’m still surprised at how much we all complain about the winter! Thankfully warmer summer like temperatures are here (doesn’t it seem like we just have two seasons?!).
It’s time to shed those layers and get out and run! The following tips will ensure you transition safely from winter/cold spring to summer running.
Take the time accommodate to the heat- Whilst I was out on my bike, cruising down a nice paved trail popular with runners in the late day sun this week, I noticed the many runners who appeared to be ‘dying’ in the heat. Remember people ….we just got out of 6 months of cold temperatures. It usually takes the body at least a month or so to acclimate to the hot temperatures. Slow your pace, choose shaded areas to run, and take water or other electrolyte fluids with you (more on this in the next point). Hydrate before, during and after-Before you head out for your summer run it’s important to drink a little bit to top up your hydration status. If you are an early morning runner like myself, a small glass of water or juice is enough to get you started. Coffee which we all love as a little pick me up and energy booster is fluid too but make sure you chase it along your run with water so you cancel out the slightly dehydrating effect of it. Oh and that much fluid before your run? Depending on your bladder size, you may need to plan a route with washroom options! 🙂 Depending on the length of your run, either water or some form of sports drink will provide the adequate fluid, calories, and if chosen correctly, electrolytes. Those who sweat a lot and/or run mid day, may require electrolyte fluids to keep the sodium levels in check. There are many brands of fluids with either just electrolyte or electrolyte plus carbohydrate and it is really a matter of trial and error to find which works best for both your body’s needs and the conditions of your run. If you are training for a late summer or fall endurance event such as a half or full marathon or long course triathlon, it is important to practice your intake during training. After your run, don’t stop the hydration. Many times runners feel headaches, fatigue, nausea etc after longer runs in the heat. Drink water, sports drink, or other non dehydrating fluids to continue to replace what you lost on your run. A true test of adequate rehydration is the colour of your urine. It should be clear. If it looks like the hue of the sun, get drinking!!!
Choose breathable apparel– Back when I started to run in 1996, I recall cotton being all the rage in run gear. I don’t recall having as much choice in technical apparel as there is now. Today’s technology is ever evolving. Since I have started to wear Mizuno run gear I have worn nothing else when I run or work out (except for cycling, because as of now there is no Mizuno cycling apparel!). The clothing you choose not only has to make you feel good on the outside, because who doesn’t love pretty run apparel but it also has to feel like it’s weightless on your body. I have found Mizuno run apparel to feel like I have nothing on. I really dislike that suffocated feeling I had wearing most other brands’ apparel despite it being colourful and “pretty”. It should be so breathable and light weight that you have to look down to make sure you got dressed before you headed out the door! 
Don’t forget to protect your skin, face and eyes–Sunscreen on your face, exposed body parts and lips are very important for safe skin health. Particularly if you run in the heat of the mid day sun, this should not be overlooked. A hat can offer added protection or a visor which is more breathable for your head. Sunglasses with both UVA and UVB protection are crucial to protect your eyes. If you run on trails or part road and trails perhaps consider moving your glasses up on your head so you can navigate trail obstacles with clear sight lines. Alternatively choose times of the day such as early morning (my fav!) or evening for your hot summer runs.
Now that the beautiful weather is upon us get out there and enjoy the sights, sounds and beauty of wherever it is you love to explore! Stay safe and stay cool!
See you on the roads and trails. With water in hand!
Elise Yanover
Elise is a long time competitive amateur triathlete and Physiotherapist with 20+ years experience treating runners and athletes of all kinds. She also has an online coaching business for runners and triathletes looking to reach that next distance goal or PB. She is very passionate about biomechanics in running and does gait analysis and shoe recommendations as part of her practice. Elise also has a self admitted running shoe and apparel fetish. She is mom to an active 10 year old girl and is married to a man who also runs and races. Follow me on twitter (@eliseyanover) or email me (elise.yanover@gmail.com) if you have any questions!