But whatever your reasons are for a new get fit campaign, you’ve conveniently chosen the right time of year to go for it.
Now with the longer summer days, warmer temperatures and even the possibility of some Scottish sun, you will be feeling more energetic. Many people also claim to have a more positive outlook during the hottest months of the year.
“It’s so much easier to see your way to starting a new running programme when the weather is much kinder,” says Iona Robertson, a fitness lifestyle consultant for The Body Matrix, which is based at Run For It in Glasgow. “There are no cold starts or disagreeable weather conditions to deal with. “Most people find they want to be outside as soon as the spring arrives, and running always seems like a much more pleasurable activity at this time of year.”
Physically, too, there are advantages to summer training. The muscles used for running will be warmer from the start, which means muscles tears and stretches are less likely. There will also be fewer hazards often connected with winter running, such as icy pavements and unforeseen puddles.
In practical terms, the summer provides a much greater window of opportunity for runners. Light early mornings and long bright evenings mean there are more hours each day in which to head out for a jog or run.
Runners also require less kit during the summer, so an already cheap activity becomes even more cost effective. The basic gear includes only a pair of trainers, socks, shorts and a t-shirt.
Another noticeable difference during a Scottish summer is that people tend to be more sociable. While many hibernate inside their homes during the cold winter months, come spring they are more likely to get out and about.
Encouraging a like-minded running friend to go out for training session is hardly going to be a tough proposition at this time of the year. And because running in the sun is far more enjoyable than running in the rain/snow/wind there’s a greater chance you’ll stick at it. Perhaps this year you might even be encouraged to continue running come the autumn. But more of that when the time comes…
Here are our tips for safe, healthy and happy summer running:
Drink more water
The warmer the air temperature the more likely a runner will sweat. Sweating is a natural cooling process that allows the body to internally regulate its temperature. But you do need to replace the fluid lost. Ensure proper hydration before a run and if you’re heading out for a session of more than four miles in warm weather carry a bottle of water with you. There’s no excuse these days thanks to a wide range of hand-held bottles and hydration packs.
For the very sweaty
Men are particularly prone to salt loss through sweat, which causes muscles cramps. In severe cases it can lead to collapse. Ensure you drink a mix of water and sports drink, or make your own with rehydration powders and tablets.
Avoid alcohol
Another advantage of summer is the chance to enjoy a barbecue or an impromptu afternoon bottle of beer. However, running and alcohol should not be mixed. Ever.
Keep it light
Warmer days require less running kit but the right style. A pair of shorts and a lightweight t-shirt will be enough for most conditions although you may also want to wear a light jacket or long-sleeved top when starting a run in the early morning or later evening. Opt for clothing made of breathable fabrics because these help to wick away sweat, keeping you moisture free and cool.
Stay in the shade
It’s not advisable to run in the hours around mid-day when the sun is at its hottest. If you do find yourself running at other times, but when the sun is still glaring, then wear a hat with a peak. Invest in a lightweight cap with air vents and bring along a pair of sunglasses to protect your eyes from harmful UV exposure.
Play it safe
Sunscreen is vital during the summer months, even when you think it’s overcast. Apply a high-factor sunscreen to all areas of exposed skin before heading out for a run. If you are on a long run, or if you sweat a great deal, then take a small pot of sun lotion with you so you can reapply. The water resistant formulas are best, as are the brands aimed at sporty folk.
Feet first
Most running trainers will serve you well whatever the weather but if you were fitted for your last pair while wearing thick, winter warm socks it might be that they feel too loose come the summer. If in doubt, go to a specialist running shop, such as Run 4 It, to have your trainer fit checked.
Sock shock
Your feet are much more prone to blisters and rashes during warmer weather so ensure you buy a pair of socks made from a wick-away material. These are a must if you want to avoid blisters and rashes. Change you socks every time you go out for a run, too, and ensure you give your feet a good clean at the end of a run.