Document Actions
Runner's Resource Guide: Seasonal Running
Summer Running
Clothing: Wear the lightest clothes possible. The more bare skin that comes in contact with the air, the faster and easier one can be cooled.Where and When: Run in shaded areas whenever possible. Try to run in the early morning or in the late afternoon or early evening hours, not in the heat of the day.
Water: Drink plenty of it. Also, make use of sprinklers, water hoses, etc., to cool your body.
Before and After: Warm up slowly, running slowly at the beginning of your workout. Do the same at the end for cool down; don't stop suddenly, but walk for a while.
Warning: If you get dizzy or feel faint, lie down in the shade, elevate your legs and have someone give you water.
Winter Running
Clothing: Dress in layered clothing so that layers can be peeled off as you become warm. Layers also keep in body heat. Legs do not need as much protection. Tights, long-johns or warmup pants are fine. Most runners wear socks in the winter. Gloves are a necessity, but socks on the hands are a good substitute; they are lighter and can be tucked into your clothing when not needed. In very cold weather, wear a hat. Wool knits are ideal to keep body heat from evaporating; avoid orlon or nylon which do not absorb sweat.Where and When: Warm up exercises are especially important in winter. Warm up slowly so as not to hurt yourself. Start with gentle jogging until you start to sweat and get your cardiovascular system in "gear" for further stress. After your run, be sure to stretch to prevent stiffness from developing. After you cool down, take a warm shower to help loosen up your muscles.
Water: Replacement of fluids is almost as important as in summer running. Drink water whenever you wish, if available, and be sure to drink some after you run.