Summer Running Tips to manage the weather …

Vitamin D – so important to help you feel good!

Lots of Team Energised are out and about racing all over the UK, Age group athletes of to the Europeans, ladies training for the Race for Life, people getting their daily level of activity up walking at lunchtime from work and generally being outside… so we thought we would put our top outdoor tips together to look after your body, and help you to feel good, and perform at your best.

Tips on how you can run through the summer months….
Running during the summer is a brilliant way to get out in the fresh air, boost your fitness, get a sun kissed look and feel fabulous. Follow these simple tips to make your summer running feel good, and avoid any side effects…
Sun-screen:

Really important, even if you are running in the early or later part of the day, or there is cloud cover. You would be surprised by how easily you can get burnt which is not good for your skin, and not good for strap marks either!

So get savvy with your sun protection and look after you skin – on your face and body.  Choose the appropriate factor for your skin type and rub in well, paying attention to the back of the knee, shoulders and neck – common places where runners burn. Then apply a higher factor, specific for your face.  For longer runs, or if the sun is particularly strong massage sun cream in the night before, and then again in the morning,, this is thought to increase the protection.

Good runner’s Sun screen as recommended by Lance Armstrong’s website…. http://www.thegreenstop.co.uk/soleo-organics-sunscreen-30spf-80g-buy-2-get-2-free-2034-p.asp

Lips: Best reviews on sooo many websites for runner’s lips http://www.burtsbees.co.uk/natural-products/lips-lip-balms/lifeguard-s-choice-lip-balm.html

Face & Body Dermologica: http://www.johnandgingerbeauty.co.uk/dermalogica-sun-care-9916-0.html

Hydration

Whenever you are training hydration is really important to improve your performance, and recovery. In the summer months it is easy to dehydrate so get clear on how much you need to drink. For you bodyweight this equation is a good start:

Bodyweight in kg x 0.033 = amount of water in litres to drink per day

Then add 500ml for every 60-90mins of exercise – this should be an electrolyte in the summer to help with replenishing the salts.  If you aim is to become lighter and more toned try just an electrolyte, rather than an energy drink. If you are training hard, or have eaten several hours ago, use an energy drink.

Great electrolyte drops: Elete Electrolyte  http://new.eletewater.com/

Great Energy drink (low in sugar): TORQ Energy http://www.torqfitness.co.uk/

Hayfever/allergies

In the summer months – anytime from about March/April time people may begin to suffer from allergies and increased asthmatic symptoms due to the different pollens – tree, grass etc… the list goes on. This can make running in the summer challenging and reduce the enjoyment. By following these simple tips you ca reduce the effects and still make the most of the summer weather.

–       Firstly if you symptoms are severe speak to your doctor about starting your anti-histamines early  this can build up a resistance to the triggers.  Alternatively speak to a pharmacist about the right products for you, and use appropriately – including inhaler, eye drops, anti histamine tablets and other solutions. Alternative medicine has been proven to help, especially Acupuncture and Homeopathy (start well in advance of your symptoms)

–       Pollen rises throughout the day, so the best time to run is between 9-5pm – outside these times, especially in the evening you will find the pollen is beginning to settle increasing your symptoms. If your breathing is affected these times really are best – to improve your lung capacity try using a Power Breathe – http://www.powerbreathe.com/

–       Always run with sunglasses on to protect your eyes, and cover your skin with light, breathable layers to reduce the amount of pollen on your skin. If you have longer hair, tie it back, plait if necessary.

–      It is thought that increasing your immune system with healthy, local foods high in anti-oxidants, essential fatty acids (This is a brilliant mix: http://www.revital.co.uk/Linwoods_Organic_Flaxseed_Sunflower_Pumpkinseed_Sesame_and_Goji_Berries)  – , dark leafy green vegetables combined reducing your dairy intake, sugar and wheat will help to reduce the symptoms. Supplementation with local honey (or Manuka Honey), high levels of Vitamin C, Quercetin (http://www.healthandgoodness.com/catalog/product/quercetin-supplement.html) , Nettle and Garlic can help.

–       Watch the pollen count on the weather forecast and plan your harder training session on days when the count is lower. Plan your key races outside the months that you are most affected by the pollen to increase your enjoyment and motivation.

–       After your training session, wash all your clothes, jump in the shower and wash your hair to remove any pollen. Dawn and dusk keep the windows closed to reduce the pollen levels in your home.

–       Kiss for 30mins a day – possibly 15mins before and 15mins after a run – may reduce the symptoms….?! J http://www.allergymatters.com/acatalog/kissing_reduce_HayFever.html

Chaffing
As it get a little hotter sometimes even us girls sweat a little, which is totally fine and means you are working hard and getting fitter each session. So, to avoid any unwanted chaffing during exercise, and afterwards make sure you have a well fitting sports bra, and fitted breathable sports underwear. Combined this with fitted breathable sports kit (whilst you may feel more comfortable in looser fitting kit, this will make it more likely to chaff, so be brave and love your body, there is lots of great fitted kit for all our shapes out there) and this will help to avoid any soreness. Try and stay as dry as possible, so if you are doing a triathlon get the right kit which dries quickly from swim to bike, preventing any chaffing occurring.

If areas still become aggravate try rubbing some form of petroleum jelly on the affected areas – common areas include inner thighs ,under the arms and the bra line.

Good breathable underwear: http://www.baselayer.co.uk/Evolution-Light-cat-258

Bodyglide: http://www.bodyglide.com/

Heat stroke

Heat stroke happens in varying degrees and can be avoided by taking good care or yourself and planning ahead. The most common symptoms range from mild headaches and dizziness, to nausea, vomiting and blurred vision.  This can occur for many reasons including de hydration, sun burn, too much exposure to the direct sun and wrong clothing. By following our top tips above this will reduce the risk of heat stroke – combined with these additional tips.

–       High factor sun- screen (double layer, night before and day of running)

–       Wear light coloured, breathable training kit plus a white, breathable cap and sun glasses

–       Start well hydrated and drink electrolytes (see links above) during and after the run – hydrate well but don’t over do it – the colour or your urine is a good indicator of when you are well hydrated (looking for a pale yellow colour with no smell). If you know you have a run in the morning, avoid alcohol the night before, and for at least a few hours afterwards to allow your body to recover.

–       If you are susceptible to heat stroke avoid running between 11-3pm when the sun is highest and move your higher intensity training sessions to cooler days if possible or early in the morning

–       If you are racing in the heat and are prone to heat stroke make sure you adapt your race strategy and outcome to the conditions so you are aware of how you feel and still racing at your best.

–       Avoid sitting in the sun before and after a training session to keep your body temperature cool and allow your physiology to repair.

–       If you do start to feel too hot whilst racing/training – reduce your pace, try to run in an area with shade if possible, hydrate well and only continue to train if you feel okay.

So the best thing to do is be prepared, plan your training and races with how your body responds to the heat and enjoy your Summer Running …