Temperatures are finally rising this week and I couldn't be happier about it. I am really a sunshine-kinda-girl. But how to make the most out of days like this and how to battle the (unfortunate) return to colder days?
First of all, bear in mind, that when temperatures are rising, your heart beat will rise too due to the heat. Especially if you come from colder temperatures and are suddenly running in a lot of sun. This is normal and there is nothing much you can do about it, besides being happy about the sunshine and enjoying the moment.
A lot of people make the mistake to not take water (sport drink) with them on their run. This is actually a huge mistake. Research has shown that you 'do not need' extra carbs (gels) during your run to increase your performance, but that water is essential. (1) If you lose more than 2% of your body weight (through sweat), you will significantly decrease your performance too. So to avoid this, take a small bottle with you and take a zip every few minutes.
Early morning or late evenings
For spring temperatures this is not really needed yet (although this also depends on where you live haha), but for summer I really recommend planning your trainings accordingly. If you do not mind waking up early, than this is the best moment.
If you do not like training in the mornings, than late afternoons/ evenings are a better time. However, be careful to not train too close to bedtime. Your body will be too tense to fall asleep and you will not be able to have some decent sleep, which is very important for your recovery.
Lastly, if temperatures get colder again and you need some summer vibes, I strongly advise you to listen to my 'happy days' playlist. I compiled this list especially for days that I feel down or when I need a bit of 'sunshine' in my day. 9 out of 10, this playlist helps me to put me in the right mood.
I hope these tips are helpful to you so you can enjoy these sunny days to the fullest!
1. Goulet EDB, Effect of exercise-induced dehydration on endurance performance: evaluating the impact of exercise protocols on outcomes using a meta-analytic procedure
British Journal of Sports Medicine 2013;47:679-686.