With the summer months in full force, running outside can be a perfect way to spend some time in the sun! Whether you’re training for a marathon or earning your bolts for #CHAARGBOOTYCAMP, taking your run outside can be a great way to switch up scenery + make your run more fun. Transitioning from the treadmill or cold weather conditions can lead to a few problems though. Summer means allergies + heat, both which can make running outside difficult. Crush your next outdoor run by overcoming these three common running issues —
While allergies can sometimes be a pain, don’t let them stop you from conquering that outdoor run! When deciding if it’s best to keep inside for a day or head out in the sun, a common guide for runners is the *neck rule* — if the symptoms are above the neck, like sneezing, you’re clear to head out, but if they’re below the neck, such as pressure in your chest, it’s best to keep inside. It’s also important to remember that pollen is at its highest amount in the morning + can spread when it’s windy, so running later in the day or hitting the treadmill on a particularly windy day can make your run a little easier. Taking a shower + changing after a run will also help to minimize the amount of pollen you’re around. Don’t forget to take your allergy medicine every day to help reduce the amount of symptoms you feel!
Running with asthma can be tough because you feel like you can never fully catch your breath, but that doesn’t mean you can’t be a runner! There’s a few different ways you can prevent asthma from taking over your run, such as remembering to take medication every morning or night to help your lungs hold more air. Make sure to always run with a rescue inhaler as well, in case you feel yourself not being able to take in a deep breath during a run. Shorts // leggings with pockets or a running belt is a great way to carry an inhaler + anything else you may need!
It’s not unusual to think skipping a warm-up before running will help those with asthma save some of their lung capacity, but a warm-up will actually make running easier! It helps to prevent your lungs from having an attack while running because your body is already warmed up + knows that it needs to work a little harder to keep your breathing as normal as possible. Light cardio, such as a jog or walk, can be a perfect warm-up to help prepare your lungs for a more intense run. When running with asthma, it’s best to take all precautions in case of an attack, so make sure to let someone know you’re going out or run with a friend!
HILLS // INCLINES
Many runners know that feeling of dread when they look up + see a hill // incline before them, but it can be easier to overcome them than you may think! When going uphill keep looking forward to beating the obstacle in your run instead of down at your feet. Not only does this make it easier to see that you’re almost over the hill, but it helps you maintain good posture + breathe easier. Cross-training is recommended for all runners, but especially those that will be running hills! Lunges, dumbbell squats, + calf raises can all help strengthen your muscles, so try to incorporate those into your next workout. Running uphill can increase speed + endurance, so next time you see that hill in sight, hold your head up high + conquer it! You’ve got this!
Spend some time in the sun this summer + take your run outside! Share with us on Instagram how you’re crushing your outdoor run this summer with the tag @CHAARG!
+Beth (bethb_inchaarg) // GVSU CHAARG