Spring and Summer Running

As the weather has changed from cold to hot to rain to cold to humid to hot we know that Spring is here and Summer isn't far behind. We can finally run outside and enjoy the fresh air and spring blossoms. But most days you the weather changes so fast that in the morning you may be looking forward to the sunshine but by mid afternoon the clouds have come out to play along with the rain.

Here are a few tips, I got in an email from about.com, to running in the rain or heat that will help you be prepared for any weather.

Running in the Rain:

Prevent Chafing
If you're running long, spread Body Glide or Vaseline on parts of your body where you would normally chafe or get blisters -- such as your feet, inner thighs, underarms, sports bra lines (women), and nipples (men).

Wear a Hat
A hat with a brim can be your best friend during a rainy run. It will keep the rain off your face.

Don't Overdress
This is one the biggest mistakes runners make when heading out for a rainy run. Wearing more layers will not keep you dry. Unless you're running with an umbrella over your head, you will definitely get wet. If you have tons of layers on, you will just be wearing more wet, heavy clothes. Dress for the temperature, as if it were a dry day.

Dry Out Your Shoes
When you get back from a wet run, take off your running shoes and stuff them with crumpled balls of newspaper. This helps the shoes keep their shape, and the paper draws moisture away from the shoes.

Running in the Heat:

Make a Splash
Use water to cool yourself during runs. If you are overheating, splashing water on your head and body will cool you down quickly and have a lasting effect as the water evaporates from your skin. During my first marathon some people handed out cool sponges to the runners, it was quite refreshing.

Wear Sunscreen
Protect your skin with a waterproof sunscreen that has an SPF of at least 15 and offers broad spectrum protection, which means it protects against both UVA and UVB rays. Stick formulations are good for runners' faces because the sunscreen won't run into your eyes.

Run Early or Late
Try to avoid running between 10 a.m. and 4 p.m., when the sun's intensity is at its greatest. If you must train during those hours, try to stick to shady roads or trails.

Choose Clothing Carefully
Light-colored, loose-fitting clothing will help your body breathe and cool itself down naturally. Tight clothing restricts that process and dark colors absorb the sun's light and heat. Wear synthetic fabrics (not cotton) because they will wick moisture away from your skin so cooling evaporation can occur.