Tips on staying cool while running in the San Diego summer

Summer is almost here and for runners, the warmer weather means finding ways to stay cool on the run. No matter what type of run is on your schedule for the day, a speed workout, tempo run, hill repeats, long run, or even just an easy recovery run, any of these following tips will work for staying cool in the heat.

1. Run earlier in the day or later in the evening.  Of the many benefits of San Diego living, the cooler weather in the mornings and evenings has to be at the top of the list for a runner. If you can, get out for your workout before you start your day or after work. The friendlier temperatures and lower risks from UV rays offer the perfect environment for your run.
2. Seek shelter. If mid-day running is all your schedule allows, try to plan your route somewhere with as much shade as possible. San Diego has an impressive number of running trails scattered throughout the county as well as a large number of public parks. These locations offer more protection from the sun via trees and other greenery than what's found on your average city or neighborhood street.
3. Wear proper running clothing and apply sunscreen. Wearing light colored, technical fabric tops and bottoms help to reflect the sun's rays as well as wick the moisture away from your body. Try your next hot run in a light weight running hat. Not only will your head and face be sheltered from the sun, the hat will absorb sweat and keep it from running into your face and eyes. Of course, always wear sunblock when in the sun for extended periods. A sweat proof, SPF 30 or higher can be a runner's best friend.
4. Run inside. Though usually not on the favorites list for most runners, running inside on a treadmill can sometimes be the best retreat from the hot summer weather. With zero concern for sunburn, road safety, and route planning, treadmill running is a great way to maintain your fitness when the summer heat is too much to handle.
5. Hydrate. Whether running indoors or out, hydration is a key component to staying cool on the run. For runs 45 minutes to 1 hour in length, most professionals recommend consuming plain water. If your run exceeds that amount of time or if the temperatures are higher, a sports drink is recommended to help replace electrolytes lost in sweat. Drink when you are thirsty and be sure to carry enough hydration to last a little longer than your expected run. The last thing you want is to be out in the heat with no way to replenish lost fluids.

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