Close-up image of athlete Millie Sam-Otuh on a beach while wearing Shokz OpenRun wireless headphones
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How To Maintain Your Fitness Training During the Summer

Shokz caught up with athlete and fitness coach Mildred “Millie” Sam-Otuh, also known as @mildred532_ on Instagram, to get advice on the best ways to maintain fitness goals during the summer months. Read on for her tips and tricks! 

Picture this: it’s summertime, the weather is warm, spirits are high, and it’s the best time of the year to enjoy being outdoors. There is one problem though: the heat. Outdoor workouts can get a little tricky and suddenly become more challenging as temperatures begin to rise. This is because hot weather raises the body’s core temperature, which in turn, makes your run feel harder.  So, how can you maintain your training during the summertime? I’ve got a few tips for you.

Tips for Maintaining Fitness Goals in the Summer

Tip 1: Consider getting outside in the early morning or late evening for your runs.  It is a lot harder to run in the heatt, so avoid running in the middle of the day, and instead, run when the weather is coolest. I like a sunrise or sunset run; think of it as a run with a view.

Tip 2: Stay hydrated. Staying hydrated helps regulate our body temperature, lubricates our joints, and helps our heart to easily pump more blood to our muscles during our workouts. Make sure to drink water or a sports drink before, during, and after your run. It is especially important to stay hydrated during the hot summer months as we tend to lose a lot of body fluids when we sweat. 

Tip 3: Change up your running route. Switch up the scenery and opt for cooler surfaces and areas. If available to you, run alongside a lake, river, or the ocean where conditions are slightly cooler and breezier. Try to avoid hot surfaces like asphalt, which retains and radiates heat, and opt for grassy or shaded areas in a park or a trail.

Tip 4: Create a running playlist. Create a fun, summer-themed playlist to go with the summer vibes. Pop on your favourite Shokz headphones and get into the zone. 

Tip 5: Dress appropriately. Heat makes you sweat more than usual, so opt for more lightweight and moisture-wicking clothing to allow air to circulate and avoid trapping the heat. Dark-coloured running attire attracts and absorbs the sun’s rays, so instead, consider fun, light-coloured clothing. This will not only reflect the sun’s rays away from you but add to the overall summery vibes of your workouts. Invest in some sweat-wicking socks as well, as blisters are more likely to occur when we sweat. Wear a visor with a sweatband to further protect you from the sun and prevent sweat from running into your eyes.

Tip 5: Wear sunscreen: Make sure to protect yourself from ultraviolet rays and wear that sunscreen. Use a sunscreen that is water- and sweat-proof and one that is SPF 30 or greater.

Tip 6: Acclimate to the weather. Give your body time to adjust to the warmer weather conditions. Start with a slow and comfortable pace, and then gradually increase the length and intensity of your runs over the span of a few weeks. 

Tip 7: Listen to your body. It is important to be aware of any signs of heat exhaustion or any heat-related illnesses, especially in the summer. Here are a few signs of heat-related illnesses: extremely high body temperature; strong and rapid pulse; dizziness or confusion, and headaches. Be aware and mindful of any changes to your baseline. If you notice any of these signs, stop, move to a cooler location, and notify your healthcare provider.

About the Author

Mildred “Millie” Sam-Otuh is an athlete and fitness coach. Follow her workouts and fitness content on her Instagram.