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Summer Running – 5 Ways to Cool Yourself

Brian Kondas summer running 5 ways to cool yourself

Discover how to cool yourself running in the summer. On hot days, your body heats up and sweats. Learn five ways to cool yourself.

The Coolest Time of Day

Typically, the coolest time of the day is the morning. So running early, at sunrise, can be a great way to beat the heat.

However, you may prefer to sleep in the mornings. Then, I recommend you run at sunset. As the sun goes down, so does the temperature.

Run in the Shade / Night

According to the Cleveland Clinic, as your body’s internal temperature rises, so does your heart rate. For example, increasing your body temperature by 1% rises your heart rate by ten beats per minute. 

You can reduce your body’s internal temperature by slowing your pace. Read about my Halloween Night Training Run.

Night run Brian Kondas

Slow Down

According to the Cleveland Clinic, as your body’s internal temperature rises, so does your heart rate. For example, increasing your body temperature by 1% rises your heart rate by ten beats per minute. 

You can reduce your body’s internal temperature by slowing your pace.

A Cool Color

Wear clothing with a light color shirt to keep cool. For example, the color white reflects all wavelengths of light and therefore absorbs the least heat. 

Clothing insulates your body’s internal heat, so removing it can cool you down.

Running Shirtless

According to research physiologist Samuel N. Cheuvront, Ph.D., the less clothing you wear on hot and humid runs, the better the opportunity for sweat to evaporate. Running creates airflow that can dry sweaty skin and cool your body. 

 In the video, Summer Running in Palm Harbor, FL, I run shirtless. It was a short 30-minute recovery run. However, for longer runs in the sun, I recommend you wear clothing to protect yourself from sunburn. 

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