So summer is here at last. Hurrah! After a bitter winter, you’ll happily be swapping your usual mooch to the gym for the beauty of the outdoors, donning running shoes and tiny shorts, making the most of any burst of sunshine. Off you go, spring in your step, pounding the pavements with renewed optimism.
But, experts warn to take it easy: “It’s great to get out and train in the summer months, but the sun can feel like it’s zapping the energy out of you if you push it too hard,” says Brighton-based personal trainer, Gavin Walsh (gavinwalsh.co.uk).
He warns: “Many people start to exercise outdoors during summer, but fail to prepare adequately. An increase in temperature means you tend to sweat more, which, in turn, can cause dehydration. You need to first build up a tolerance to heat over a 2-3 week period by doing shorter sessions.”
If you’re itching to make the most of the outdoors, make sure you adhere to the following ground rules…
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DRINK We all know we need to hydrate when we run, but in the height of summer this is even more crucial. “During a run, we can sweat anywhere between 0.5lt- 1.5lt. Combine this with higher temperatures and it’s easy to see why people become dehydrated.”
Gavin advises caution when it comes to high-energy sports drinks: “If your goal is to lose weight, don’t be fooled by energy drinks, as you won’t need to use them unless your training lasts for an hour or more.” -
GO STEADY “When starting to exercise outdoors, be careful not to overdo it. Build up the intensity gradually,” advises Gavin. Training with a friend is a tried and tested way of keeping you motivated, however, he warns of a potential pitfall. “If you’re running with a fitter partner, make sure you don’t push yourself too hard in the heat trying to compete. Warm up properly and slow down the pace if needed.”
Gavin also recommends a good warm-up despite higher air temperatures. “A thorough warm-up is essential, even when the temperature is hotter. It gets the circulatory system working efficiently and your muscles ready for the workout ahead.” If you’re going for a jog, try walking for five minutes first. Seasoned runners should start with a steady jog.” -
TIME IT RIGHT The longer days mean there’s ample time to get outdoors: “Make the most of the light; exercise first thing in the morning or later in the day to avoid temperatures at their highest,” Gavin says. On days when you have to train at midday, don’t go for any new goals and be aware that if you do go out when it’s hot, you’re probably not going to have your best workout, so be easy on yourself.
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SLAP IT ON These days, we’re all programmed to slather on sunscreen, whether out in the garden or down on the beach, and the same rules apply when you’re running:
“If you have to exercise when temperatures are at their peak, be sure to put on sun block, preferably one that is waterproof,” advises Gavin. “If you’re going for a long run then it might even be worth carrying a small bottle of sun block to ensure you don’t get burnt towards the end of your session.” -
HIT THE GYM With the unpredictable British weather, you’d be forgiven for making the most of the relatively rare sunshine! But, there’s no need to turn your back on the gym altogether. If it hits the very high 20s or is extremely humid, it’s probably time to opt for the air-con! The gym is the ideal place to get a whole-body workout that’ll support your running sessions: “A health club can provide a shelter from the warm weather, but not only that, it’s a great place to have a more rounded approach to your fitness,” urges Gavin. Try something new to avoid the boredom; have a go on the vibration plates to help bone density and muscle tone, or try interval sessions on the treadmill – you’ll reap the rewards when you’re next out running.”
DO
- Take water, and drink, drink, drink!
- Listen to your body, if you start to feel weak, stop!
- Be aware of your ticker; invest in a heart rate monitor
DONT
- Push yourself too far
- Worry about having a day off if it’s just too hot
- Train between 11am and 3pm on the warmest of days
LOOKING FOR SOMETHING DIFFERENT?
If you can’t face another run, why not try:
- Rowing – hire a boat and get those arms, shoulders and stomach muscles working.
- Horse riding – visit your local riding school and hop on for a hack, great for the glutes.
- Tennis – if you haven’t played tennis since school it’s time to give this tremendous game another go. You’ll be constantly on the move and that means burning serious calories!
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