Hot weather running tips

At Madrid Running Tours we take our running very seriously and more so in the Summer. Although we go out of our way to insure that our runners always be especially cautious at this time of year, providing some handy and helpful tips is always a good idea to make your summertime running in Madrid safer and more enjoyable not only with us but when you’re out there on your own.

 

Don’t stop drinking!

Make sure you drink at least 2 cups of extra water in the Summer. If you’re a morning runner, it’s absolutely key that you drink between a liter and a liter and a half of water for every hour of exercise. Having a properly balanced sports drink is also a very good idea. Bear in mind that with all the sweat you’ll be losing, there’s going to be a lot of salt being lost. A balanced sports drink should contain between 25-50 grams of carbs, 230-245 milligrams of sodium and 40-100 milligrams of potassium.

 

Watch out for heatstroke!

If you start feeling nauseous, dizzy, have a headache, feel  disoriented or very tired, STOP INMEDIATELLY, get in the shade and start hydrating yourself.

 

Take your water with you!

Taking your water with you is always a great idea! You can always refill your bottle provided you have a good idea where there will be water stops. Make sure you have some loose change in case you have to buy a bottle.  Don’t want to carry it in your hand? Buy a belt with a bottle holder. Either way, we always carry water for our runners at Madrid Running Tours!

 

Watch the humidity!

It’s the humidity that really can make running difficult, not the heat. Running in the heat with low humidity is much easier than with high humidity. Your body can’t refrigerate itself through sweat as efficiently when the humidity is high. Always try to check what the humidity outside is going to be. One of the great things about running in Madrid is that the climate is pretty dry which makes running that more enjoyable!

 

What time are you running?

At Madrid Running Tours we always strongly suggest that our runners do their run with us as early as possible.  We also suggest that if you’re going to do your run at night in Madrid, do so when the sun’s gone down.

 

What are you wearing?

Always aim for light- colored, loose fitting clothing which will allow air to circulate more freely. Good quality running gear should always wick- off your sweat helping to keep you cooler. Also aim to wear sunglasses and a cap. Still hot? Put an ice cube under your cap and watch what happens! We think you’ll be a happier runner!

 

Go slow

You’re going to be slower at this time of year. Don’t push so hard and consider doing shorter distances.

 

Enjoy yourself!

Hot weather doesn’t have to be a torture you’re running if you use your common sense and take some simple precautions. Our aim at Madrid Running Tours is that you have a safe run either with us or on your own and while you’re at it, also have a blast!

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