It may not be summer yet, but it’ll be here before you know it, making now the perfect time to begin preparing for runs in the hot and humid weather—by preparing now, you lessen your risk of injury.

Summer Running Challenges
In the summer, there are many environmental challenges that you have to keep in mind.

First and foremost is the heat—running when it is too hot out can increase your risks of dehydration and heat exhaustion, placing a tremendous strain on your body. Adding to the hot weather are the higher humidity levels in the summer, which can make it feel even warmer and hinder your lung capacity.

Beyond the temperature and humidity, random storms are also common in the summer, which can create situations that may lead to injury.

Taking the time now to prepare for the summer weather can help you keep to your running schedule.

Tips to Prepare for Summer Running Season
As the summer months approach, take the time now to plan out your schedule, adapt your habits, and ease your body into regular training—the summer running season will go much smoother if you do so.

Plan Your Runs
When running outside, there are various factors outside of your control that you must work around, and that includes temperature. To combat this, schedule your runs for early in the morning, before the sun rises, and late in the afternoon after it sets. As a bonus, in the summer, the days are longer, meaning you have more hours of visible light to work with, offering flexibility when you can get your run in.

Take the time now to consider your work or school schedule and determine what time of day would be best for your run. If a morning run would fit in better, start easing yourself into early wake-up times so that it isn’t as much of a shock when summer rolls around.

Practice Staying Hydrated
Starting now, place an emphasis on staying properly hydrated during the day—embedding this habit into your day will make it second nature by the time summer comes. Then, prepare for the summer by determining how you’ll hydrate during your runs, whether with a handheld water bottle or a hydration pack.

Start Training
Even if you’re waiting for warmer days to run outside, you can remain active now. In fact, it’s recommended in order to avoid injury when the summer running season starts.

If you don’t do anything until your first summer run, you’re at a greater risk of injury due to overuse—your body simply isn’t used to exercising and needs time to work up to the mileage you may be after.

To combat this, work on strength training during these colder months to ensure your muscles remain at their peak. Find alternative forms of cardio, as well, to keep your heart pumping even while indoors. When you head out for your first summer run, your body will be primed and ready to start.

Preparing for Summer Runs
Besides daydreaming about the warm days of summer and the euphoria that comes with running in that weather, spend these months beforehand preparing so that your first few runs go smoothly and don’t lead to injury.

If you’re currently injured and fear that running may aggravate the injury further, don’t wait until summer to seek help from Orthopedic Associates. Dr. Frank Wydra can assist with any hip-related injuries, and Dr. Jordan Kump is a spinal specialist. Our healthcare professionals can diligently diagnose the cause of your injury or pain and help devise a treatment plan so that you can enjoy your summer runs.