Summer is a great time of year to go trail running, enjoy the sunshine and explore new routes. Check out our tips for enjoying this beautiful time of year safely.
Summer is such a beautiful time to head out on the trails. The sun reflecting off your sunglasses, blue skies, dry trails, and also not needing to wear a thousand layers to keep warm and dry are very appealing. It’s also a perfect time to explore further afield, maybe travel to other countries, such as those in the Alps, check out a new race, run with Run the Wild or perhaps create your own adventure! There is also the added freedom to run earlier or even late in the day, not having to worry about it getting dark. Let’s face it, if you were ever tempted by trail running, summer is the easiest time to get involved!
However, it’s more important to be prepared for summer than other times of the year. This is due to a reduced tolerance to heat vs the cold. Extreme temperatures are also becoming more common, and violent summer storms. Trail running often takes you into remote areas where you have to be prepared for the elements. Here are our handy tips that we’ve discovered to keep you healthy, whether you planning to run in hot deserts or city parks.
KIT FOR SUMMER RUNNING
Summer is a time when you can run in one layer, to stay cool and comfortable. However, there are days when the weather can change quickly, especially if there is a cold front coming in, so packing a waterproof is sensible. Watch out for afternoon thunder storms. Often running earlier will help you avoid them. If you find yourself in a storm, get inside a house or car as quickly as possible. Here are our tips for kit when it’s hot.
- Loose Fitting + Lightweight – allows for moisture to evaporate more easily from your skin. Tight fitting garments such as leggings reduce your skin’s natural breathability.
- Synthetic + Wicking – synthetic materials are more breathable, wicking the moisture away from your skin and allowing it evaporate so you feel cooler. Synthetic fibres are really good at doing this, as is merino wool. Avoid cotton which gets heavy with sweat and isn’t breathable.
- Lightweight running vest – this maybe the time to invest in a 5 litre running vest! Perfect for still having access to water and a spare waterproof but without the weight of a bigger pack.
- Hat + Neck Tube – a cap is a must to keep the sun out of your eyes and the intensity of the sun off your head. A neck tube is also really useful as you can dip it in water and wear it around your neck to keep cool. They have so many uses!
- Sunglasses – these are essential! We highly recommend Reactiv glasses like those from JULBO which adjust to the UV index, perfect for moving through shaded areas into bright ones, such as on the trail. They also keep the wind and bugs out of your eyes!
- Trail shoes – yes, even though it is dry, trail shoes still trump road shoes. Trail shoes not only have better grip on muddy sections but also on loose dry rock. Their cushioning takes into account stones and uneven ground baked like concrete so sometimes include rock plates or a thicker sole to protect your feet. They are more durable, provide better support to avoid rolling your ankle and stop loose stones stubbing your toes.
HEALTH
Looking after your health during a hot run could not only save your life but also make your run a lot more enjoyable. Remember the effects of heat can vary with humidity, wind and terrain. Remember if you like running with your dog, summer is often a good time to leave your best friend at home as they really struggle with the heat.
- Stay hydrated – drink before, during and after your runs. Hydration is a continuum and therefore if you get out on the trail dehydrated, things will only get worse. Make sure you drink to thirst and you have a plan for hydrating on route. Post run, it’s likely you will still need to replenish your water intake for another 24hrs. Cold drinks quench thirst more and also help reduce your core temperature. If you are out for a short run drop some ice cubes into your soft flask.
- Go slow – running faster increases your heart rate and makes you perspire more, which is similar to how your body deals with the heat. When it’s hot, run slower.
- Salt intake – sweating leaves you needing more salts. This will depend on the intensity of your exercise, but think about how you are going to replenish it during and after your run. Salt is essential for muscles contracting and relaxing as well as brain function. If you cramp a lot, chances are you are salt deficient. Electrolyte drinks, salt tablets are popular but common table salt is just as effective. If you travel to a hot country, your body needs to adapt to retaining water more efficiently, ingesting more salt aids this. In fact, increasing salt intake vs water intake is more important.
- Acclimatising – it takes about 5 days before your body starts to become more efficient at coping with warmer weather. Spend even longer and physiological adaptations will start, so don’t panic at the beginning of summer, you will adjust if you give yourself time.
- Sunscreen – blocking harmful UV is really important to looking after your skin. It’s easy when you are out running in a breeze or under cloud cover to think that you don’t need sunscreen but it’s just as important.
- Hay fever – looking at the forecast will not only tell you whether it will rain or be sunny, but will also give you the pollen index, invaluable if you suffer from summer allergens. Time your run after rain, or in the morning when generally the count is lower.
- Ibuprofen (NSAIDs) – one of the reasons to avoid NSAIDs like ibuprofen ahead of a run in the heat, is they can restrict blood flow to the kidneys. Kidneys are essential to your health and even more important during hot days when they work hard to keep your hydration levels healthy.
- Identifying heat stroke – feeling dizzy, confused, grumpy, tired, headachy, nauseous, breathing rapidly? These are all potential symptoms of heat stroke which can be really dangerous if you don’t get cool, now!
ROUTE PLANNING
In summer, paths although frequently dry, can get quite overgrown. This is partly to protect wildlife such as nesting birds. Be prepared to adjust your route to avoid bashing through nettles and stick to wider bridleways. If it’s going to be a hot day, then think about how cool you can make your route. Are there shaded areas such as woodland or hedge lines, places you can dip your cap into cold water to cool down? Maybe if you can’t get out of the sun, you can head to higher areas or ridge lines where a breeze will help you feel cooler, not only that but provide an epic view! Try to hit the trails early morning or late evening to avoid the heat of the day. Finally, plan ways you can shorten your route if needed, or include a place you get a refreshment on the way, a country pub maybe?
Getting out on the trails in the summer is such an amazing experience, go find your wild and keep cool!
Written by Simon James (Apline Running Guide and International Mountain Leader) first published in July 2022
