Joggers need not refrain from running in the heat of summer. But if the temperature outdoors is over 25°C they should take it easy and check their heart rate if possible, says Ingo Froboese, a professor at the Health Centre of the German Sport University in Cologne.
“Because of the heat outside, the body has to expend more energy to dissipate excess warmth,” he said.
Froboese advised joggers to avoid the early afternoon hours of noon to 3 pm, when sunlight is most intense, in favour of the early morning or late evening.
“It’s also important to always begin training well-hydrated — that is, with a balanced fluid equilibrium,” he said. Joggers who run longer than an hour should drink in small swallows every 15 or 20 minutes to maintain a proper fluid balance.
Joggers who run in the sun should also wear a cap and sunglasses, Froboese added. And those with sensitive skin would do well to apply sunscreen a half-hour before running.
