Your Guide to Safe Running this Summer!

Gear Up for the Sun:

• Hydration is King: It can't be stressed enough – stay hydrated! Drink plenty of water throughout the day, even if you don't feel thirsty. Consider carrying a handheld water bottle or hydration pack for easy access during your run.

• Hydrated with BCAAs: can help improve athletic performance by supporting strength and endurance goals. They may also increase circulating oxygen levels, which can help improve endurance and reduce fatigue. Find our BCAA here

• Dress Heat Smart: Ditch the dark colors – opt for lightweight, breathable clothing in light colors. Synthetic fabrics that wick away sweat are ideal. Don't forget a hat and sunglasses to protect yourself from the sun's harmful rays.

• Sunscreen is Essential: Apply sunscreen with SPF 30 or higher at least 15 minutes before your run, and reapply every two hours or more often if you sweat heavily.

• Refueling: Runners should eat 2.7 to 4.5 grams of carbohydrates per pound of body weight per day, and choose high-quality carbohydrates. Some good sources of carbohydrates for runners include: Bananas, Sweet Potatoes, Whole Grains, Oatmeal. 
  

Adjust Your Running Habits:

• Beat the Heat: Schedule your runs for the coolest part of the day, early morning or evening. If that's impossible, seek out shaded areas like parks or trails with tree cover.

• Listen to Your Body: Be gentle with yourself. Reduce your pace and distance, especially on sweltering days. It's okay to walk during intervals or shorten your run duration altogether.

• Cool Down Strategically: Carry a small spray bottle with cool water to mist yourself down periodically during your run. After your run, cool down in the shade or take a refreshing dip in a pool.
  

Stay Safe and Smart:

• Plan Your Route: Choose a familiar route with access to water fountains or stores where you can replenish fluids. Let someone know where you're going and when you expect to be back.

• Listen to the Warnings: Pay attention to heat advisories and extreme heat warnings. If it's too hot outside, consider running indoors on a treadmill or switching to a different activity like swimming.

• Know the Signs: Be aware of the signs of heatstroke, such as dizziness, nausea, headache, and confusion. If you experience these symptoms, stop running immediately, seek shade or air conditioning, and rehydrate. In severe cases, call 911.