The summer in Delhi has been beyond everyone’s expectations this year. From the scorching heat in May and June to this terrible humidity in July. Running in this weather has become a bit challenging and as I see from Strava there are a lot of abandoned runs. For a runner training for the fall races, that's a lot annoying.
Although most of my training runs are on trails, I hoped staying off the roads would help. However, the high humidity levels have made even trail running tough. With proper planning and preparation, we can still make the most of our summer runs.
Here are some tips to help you stay safe and get the most out of your summer trail runs:
Preparation
Always check the weather. Avoid running during peak heat hours. July comes with rains and pre-rain humidity in Delhi. If there is a rain prediction for the morning, I have waited for the rain to be over. Pre-rain runs are always a humidity and sweat fest.
Plan your route in advance. In the heat, choose trails with shade, water sources, and consider the elevation gain, which can affect the intensity of your run.
Hydration
Pre-hydrate. Start hydrating the day before your long run. Drink water in the hours leading up to your run. And, when the humidity levels are high, an electrolyte drink pre-run is mandatory.
Carry enough hydration and nutrition during run. Use a hydration pack or handheld bottles. Aim to drink small amounts frequently. For longer runs, carry an electrolyte mix and salt capsules to replace lost electrolytes.
Clothing and Gear
Always wear light clothing during summer. It should be moisture-wicking fabrics to help keep you cool and dry. Protect yourself from the sun with a breathable hat and UV-protective sunglasses.
Apply anti-chafing cream/balm to avoid friction from clothes. There are a number of brands suitable for runners.
Don’t forget to apply a water-resistant, broad-spectrum sunscreen with at least SPF 30 (I use SPF 50), and reapply as needed. The choice is sunscreen is also key. Pick sports-specific ones if you can.
Nutrition
Eat a light at least an hour before your run. To me, that is a banana before regular runs and a peanut butter sandwich and a banana before the long runs. Carry energy gels for your hard workouts and gels and snacks if your long distances.
Post-run, replenish with a mix of protein and carbohydrates to aid recovery.
Safety
Run with a buddy if you are going to remote trails. While running with a group, at least one person should carry a small first-aid kit for emergencies.
Always go with a fully charged phone and use a GPS watch or app to track your location.
Summer is tough, but trail runners are resilient. No weather conditions will stand in our way. Let's train through these hard times because the effort will be rewarded in winter!
Happy trails!
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