Today it rained three times. It was warm, then stormy, then hot and back to rain again. This is how the spring season has been playing out in Italy this year. All these hourly weather changes can only mean one thing: summer is just around the corner and runners need to be prepared. I have a love-hate relationship with summer running. I love it because getting ready for a run takes two minutes as opposed to fifteen. I hate it because if you don’t carefully plan out your workouts you’re just begging for a case of heat exhaustion.
So while we wait for those storm clouds to blow over I wanted to share some thoughts for how to make the best of your summer running.
Workout early or late in the day. Your best summer running will come before sunrise and just before sunset. Before the sun rises and after it sets will give you the chance the run during the coolest parts of the day. Even though I’m not exactly a morning person, I try and make an effort to run around 6:00 a.m.. That way if I have evening plans I’ve already checked my workout off my list.
Get out that tube of PF50 Sunscreen
Runners spend all of their active time outdoors so sunscreen is a must. They now sell sunscreens specifically for sport that stay on even when you get wet (while swimming) or sweaty (while running). As a bonus they are also usually eco friendly so as not to pollute the environment which makes it better for your skin too.
Slowing down is normal.  Optimum running temperatures is somewhere around 10c or 50f. Anything above this temperature is going to slow you down. The higher it goes, the slower you’ll run. Add in humidity and you can double the difficulty. There is nothing you can do but it’s important to be aware of it. I can’t tell you the number of runners absolutely baffled by the fact that their running slows down in July. You just have to be patient and wait for September to roll around with cooler temperatures. In the meantime, enjoy your summer runs!