Happy Global Running Day! As summer arrives and the days grow longer and warmer, many people feel a renewed motivation to take their fitness routines outdoors. From morning runs to weekend hikes and poolside workouts, summer is an ideal time to get moving. We also want to move smart as we exercise in the heat. Here are a few physical therapy tips to consider before you go outside.
Choose the Best Outdoor Activities for You
As you consider what your summer activities and workouts will look like, there is something for everyone. Nothing is better or worse, right or wrong.
1) Running or Walking
- Choose shaded routes and avoid peak heat.
- Increase mileage slowly.
- Use supportive footwear to reduce strain.
2) Swimming and Water Workouts
- Great for joint-friendly strength and cardio.
- Use water resistance for low-impact training.
- Don’t forget water-resistant SPF!
3) Cycling or Hiking:
- Warm up with dynamic movements.
- Use gear that supports joints (like trekking poles).
- Strengthen core and glutes for endurance and posture.
Final Thoughts: Train Smart, Stay Safe
Exercise + Heat: Know the Stress
Exercising in the heat places extra demands on your body. To stay cool, your system works harder, diverting blood flow to the skin and increasing sweat production. Just like strength or mobility training, your body needs time to build heat tolerance. A sudden jump into long or intense outdoor workouts can overwhelm your system. Start small, increase gradually, and watch for signs of exhaustion.
Hydration Matters
Sweating helps cool the body, but it also leads to fluid and electrolyte loss especially during longer or high-intensity sessions. Hydrate before, during, and after activity. For sessions over an hour, consider electrolyte drinks or snacks like bananas and pretzels to replenish sodium and potassium.
Summer is the perfect time to refresh your fitness routine, but it comes with unique challenges. At Thrive, we help you move safely and effectively year-round. Whether you’re recovering from injury or looking to boost performance, our team can help you adapt your routine for summer success.
If you are interested in a complementary 30 minute movement analysis, Click here to schedule.
Let’s make the most of the season; stronger, safer, and smarter.
