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Texas Orthopedics, Sports & Rehabilitation Associates

Monday, June 5, 2017

Tips for Summer Running

Even the most dedicated and conditioned runners struggle under the sweltering summer sun in Central Texas. As temperatures rise to the highest all year, it's important to take a refresher on how to stay well - fresh- cool, and injury-free when going for a summer run.

1. Run when it's coolest. (Or run indoors!)
Head out in the early morning or later in the evening - as daylight hours are extending in summer- to avoid running in the direct sunlight. Or take advantage of your gym's indoor track and log your laps in the cool comfort of the A/C!

2. Hydrate ... before, during, and after.
Up your fluid intake for a few hours before a long run outside in the sun. A good guide is about eight ounces of water or a sports drink each hour before you run. The more hydrated you are before running, the more efficient your perspiration will be at cooling you down. Run with a handheld water bottle or small pouch to sip along your way, and definitely replenish afterwords with plenty of fluids.

3. Rethink your route.
If you are running during peak sunny hours - say during your lunch break, try to weave in and out of some shady areas and grassy terrain. Grass, or dirt, are cooler to run on than concrete or asphalt which retain heat and radiate it up through your body.

4. Wear your summer whites.
Dress in light colored layers to protect skin from the sun and reflect its rays (dark colors absorb the heat). Also opt for breathable, moisture-wicking fabrics. Don't forget a hat and sunscreen - especially on often overlooked areas like ears and the back of your neck.

5. Don't overdo it.
If you ever feel in pain or distress, or have difficulty breathing while running, take a break immediately. Find a shaded bench or curbside to sit down and collect yourself. Walk slowly back to your starting point if you can, and call for help if needed.

Running in the heat can also make the body more vulnerable to injuries like sprains and strains, severe cramps, and tendonitis.

If you are experiencing any pain as a result of a running injury, please contacts us for an appointment.

(Adapted from Runner's World)

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