We love running in Madrid all year round at Madrid Running Tours! Summer is certainly no exception to that. Madrid summers are hot and, fortunately, not usually humid which makes your runs that much more easier and enjoyable. This, of course, doesn’t mean that you shouldn’t take all the necessary precautions and measures needed to make your running experience in Madrid a safe one. In this brief article, I’d like to give you a few tips to make summertime running that much better!
Run early! The temperature is substantially lower at dawn than the rest of the day. We usually advise our runners to book their running tours with us early in order to beat the heat. One of our favorite runs at this time of year is our Casa de Campo running tour. On this particular run you won’t feel like you’re in the city at all!
Drink! Hydrate yourself well the night before your run and certainly during your run. If you’re wearing a cap, wet it often to keep you cool. If you’re going to join us on a running tour, we’ll be keeping you covered since our guides always have water bottles readily available for you.
Watch what you wear. Go for light colored, loose fitting clothing which will reflect the sunlight and allow the air to circulate better between you and your clothing. Avoid cotton t-shirts which will not wick-off sweat and stick to your body and make running that much more uncomfortable. Go for fabrics that are specially designed for running.
Use that sunscreen! Just because it’s cloudy or early is not a guarantee that you’re protected. It can also lower your skin and body temperature.
Keep that head covered! Make sure your running cap not only protects you from the sunlight but is also loose and made of breathable material lest you turn into a running oven!
Go slow. Start your run slower than you usually do. This will allow you to stay cooler longer and make your run more enjoyable.
Keep an eye on those warning signs. Headaches, a lot of heat in the head area, clamminess, stomach cramps, dizziness, disorientation, loss of muscular control or concentration, hot and cold flashes. Immediately stop running, get in the shade, get liquids and go home.
Watch the coffee and the tea. Caffeine is a diuretic and the last thing you want to do in the summer is lose liquids. Keep them to a minimum, or not all, before your run. Besides, our running tours are a lot of fun and we think you’ll be anything but asleep!
If you’d like to check out our running tours in Madrid and join us on your own private run, take a look at website.
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