Are you using summer as an excuse to skip your workout? With soaring temperatures, the outdoors is too hot and sunny, the gyms too stuffy and the swimming pools too crowded. Yet there are people who simple cannot do without their daily dose of running. If you are among them, then its best to plan your activities to stay safe from a heatstroke
Running coach and fitness instructor Jacqueline Babita Xavier has a list of dos and donts. Before you set out on a run, carrying your hydration and using the proper gear will help avoid the sun. “Time is an important factor. So, planning an outdoor activity before 6.30 am is ideal. Also, I look for tracks that have enough trees,” says Babita.
To stay hydrated, Babita not only recommends carrying your own ORS solution, but also pouring water on the nape of your neck and pressure points to bring the body temperature down post workout. “Body temperature goes up during any workout, being outdoors in the sun can make it worse,” explains Babita.
Even for a walk during summer, one should wear a cap or a hat to avoid direct contact with the sun, suggests Babita.
Evening hours
Should one work out post sunset ? “I have tried doing that. Does the sunset make it any cooler? I found the mosquitoes and bugs to be a nuisance,” says Ujjal Kumar, a walker.
Fitness experts say the stamina for an evening workout depends on the activities one does during the day. This, coupled with the humidity levels can bring down stamina. “Giving your body a break is important, especially in summers. Your body needs time to heal, repair and get back stronger. In summers, you need to hydrate more and get enough rest. That’s why I personally prefer getting done with my workout around 6:30 am, before the sun gets too harsh,” says Taskeen Basha who runs the YouTube channel Urban Fight.
CHENNAI, 14/04/2008: Hash Run at Sholiganallur. Hash run is based on the game - Hare and hounds or Paper Chase. Hashing is a social activity (recreational cross country running for fun and drinking for joy). The runs are followed by celebrations. Photo: M. Karunakaran
“Summer can pose a threat to the outdoor routines. However, one can make smart use of the time to prepare for the running/cycling season ahead. Since there are fewer events in summer, athletes can work on their strength and core while staying indoors. Personally, since I am an endurance athlete and am also trying to improve my swimming, I am spending a lot more time in the pool. Summer outdoor workouts can be planned in a creative way too. The moment you see a cloud cover, you can go out cycling or run,” says Chetan Mallik, a communications professional at Novartis, adding, “My workplace has a well-equipped gym and I run on the treadmill at least thrice a week to stay connected to running. Finally, it is perfectly fine to take a couple of weeks off during summer. Our body needs time to recover.”
Avid runner Praveen Patibandla says his choice of workout, come rain or shine, is a combination workout, though running is his most preferred choice. During summer Praveen works more on strength training and when he feels the urge to run, he prefers the early hours. “Even in summer any area with good green cover has a pleasant breeze in the early morning hours. After my outdoor workout I hit the gym for strength training and a good session of stretching.”
