Cool Run Under The Sun

PlayPH lists down some useful reminders to guide runners to stay safe as they run under the heat of the summer sun.

Cover Image: The summer heat presents new challenges that raise the importance of knowing how runners can stay safe during their daily runs. (

In a tropical country such as the Philippines, it’s not unusual for people to look for ways to keep cool in the summer months, when even regular activities are made extra tiring because of the ambient temperature. However, this won’t stop athletes from pursuing their passions. With the key to stay active during the summer lying in always being prepared, here are a few things to keep in mind to keep you safe and at pace with your running during summer.


Running can easily become a routine. However, the summer heat demands that you make the necessary adjustments either to your schedule or route. It’s always best to start running slower than your regular pace then speed up as you go along. Take note on how your body is responding to the heat since this could tell you when it’s time to stop or if you can still go further. Running on routes with a lot of shade is also advisable since that can help keep your body cool.


When going out for a run, wear something light in weight and in color, preferrably with vents or mesh. This would help you move easily, since the heat has the tendency to make your body feel heavy. Wearing shades to protect your eyes from the sun and a hat is also advisable so you could see better as you run. Most of all, don’t forget to wear sunscreen (SPF 30 or higher) since the sun can really harm your skin especially during summer.


Sports drinks are essentially better than water when you’re doing high-intensity workouts during summer. Sports drinks contain electrolytes that helps your body absorb more water and replenish the fluids you lose from sweating. Drink around 16 ounces an hour before you start working out and 5-8 ounces in 20-minute intervals during. Also, be sure to avoid drinking alcoholic drinks and even medicines such as antihistamines and antidepressants before your run since they can increase the risk for dehydration.


Your body will most likely need to adapt to the hot weather so it’s best that you be patient about it. Work on a pace where your body is comfortable and gradually increase the length and speed of your runs. During summer, it’s significantly cooler to run at dawn or in the evening so if you couldn’t get your daily run done early, it’s best to wait and run while enjoying a great view of the sunset or after that.

Running is a great way to stay fit and healthy, plus, it’s a great workout for a season when you tend to sweat more than usual. However, when the elements are telling your body to slow down, it’s best that you listen to it. Even though several workouts naturally push your body to its limits, pushing yourself too hard under intense heat could easily earn you a trip to the hospital. While the changing of the seasons is never a reason for you to stop pursuing your passions, they should always be enjoyed in a safe and responsible way.

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