28/08/2021
Summer heat is not a reason to give up a running workout. It is absolutely normal that we sweat a lot more, the main thing is to choose the right mode and time, as well as to choose comfortable clothing that does not absorb sweat, but drains it and dries quickly.
The upper part.
If you've run in cotton t-shirts so far, you've noticed that they get wet over time and don't dry out in motion. Most of the running goes with discomfort. Plus, a wet T-shirt can chafe your armpits and torso.
Running shirts have a different fabric composition - they are technologically advanced materials that wick away sweat and allow the t-shirt to dry quickly right on you. Seamless technology prevents chafing, and extra ventilation holes make it easier to endure the sun. These models are very lightweight and durable.
Tech T-shirt for running.
In summer, you often want to go for a run without a T-shirt at all or in one top. In this case, the sweat protruding on the body will create an additional film, which will impair the cooling properties of the skin. Paradoxically, you will feel hotter without a T-shirt than with one. When the body is sweaty, it is easier to get burned, because the skin reflects and disperses the direct rays from the sun worse. Be sure to dress for a workout in the open sun and choose clothes with UV protection.
Underwear.
Shorts are a logical piece of clothing for running in the heat. But keep in mind that models not designed for running can snag and chafe the inner thighs. Some people wear long leggings, but that's not the only option. Tight knee-length or 3/4 length shorts won't creep up when you run. You can opt for an option with compression support.
For those who want more freedom of movement, you can choose 2-in-1 options - shorts with fitted tights. For girls, running skirts with built-in shorts are available.
Try to wear light-colored or bright-colored clothing. They reflect light rather than absorb it. The salt from sweat will show up less on light-colored clothes, and you'll be more visible in the dark.
jogging skirt shorts.
Blister Protection
Calluses are a frequent companion of running in the heat. You can prevent them by wearing comfortable shoes of the right size and moisture-wicking socks. These socks are usually seamless, and the fixation of the foot will keep the foot from additional friction.
Important: Don't run without socks! This way blisters will appear much faster, and sweat salts will corrode your sneakers.
To protect the inner thighs, torso and groin area, you can use special creams or petroleum jelly.
Extra Accessories
Even if there are clouds outside or you run in the shade, wear a hat. Most of the body heat goes through the head, so on the one hand we must protect it from overheating from direct sunlight, and on the other hand, not to overprotect it. The cap should be light, lightweight and not dense.
Why it is important to wear a cap while running
Headwear can be combined with sunglasses. They protect your eyes from UV rays and keep you from squinting and straining your facial muscles. In addition, sunglasses reduce glare and improve visibility, which is a safety prerequisite while running.
Water Balance
The main task during a run in the heat is to maintain water balance. With the help of a vest or bottle belt and a backpack with a drinking system, you won't have to worry about thirst catching up with you unexpectedly. Drink 30 to 60 minutes before your workout and drink during your run every 15 to 20 minutes in small sips. For longer workouts, add isotonic drinks - they restore mineral and salt balance.
