Today begins the spring and with it come days with more light and a little more heat. If you are a running lover, you can already say goodbye to the gymnasium, which has saved us so much during the hard winter, when it rained or was too cold. Get ready to go out running outdoors, enjoying the parks and the streets of your city.

But this rich little warmth that we were wishing for can be a bit treacherous in some cases. That’s why we give you the keys so that running in the spring does not become a torture of the Middle Ages, but in a pleasant activity that you are wishing to repeat.

Protect your skin from the sun

Yes, even if the sun does not hit too hard, it is necessary to use sun protection when you go out to run (and this is not exclusive to the summer months: it is also advisable to use it in winter). Choose a specific sun protection for athletes that contains a broad spectrum of antioxidants to reduce the effect that free radicals can cause on your skin (damage, premature wrinkles, etc.).

Choose the right clothes

A classic these days when we are still in the transition between winter and spring is to get too warm from home and end up sweating the fat drop during training. Be clear: it is preferable to spend a little cold starting to dehydrate or be uncomfortable during all the time of your training. You’re going to warm up within five minutes of starting to jog, so try not to wear extra clothing.

On the other hand, all the big sports companies already work with materials that facilitate the evacuation of the sweat, so that we do not feel “wet” while we are training or when finishing our training. Try to have at least the shirt you wear from these materials (each brand gives different names depending on the technology you use, for example, Nike has garments with Hypercool technology, Dri-FIT, Breathe or Dry, which allude to this owned, Saucony has the Freedom technology) to avoid unwanted colds.

Hydrate before and after training and maybe during

Now that the hot days come, it is more important than ever to hydrate well, especially before and after sports . Do not limit the water intake to a few minutes before the exercise: it is necessary to stay hydrated throughout the day in order to, in truth, maintain a good performance. This is especially important if you are going to participate in careers: the day before make sure you have a good intake of fluids, mostly in the form of water.

The temperature of the body rises during the period in which we are exercising, so we sweat more. Through sweat we lose both water and mineral salts that will need to be replenished after exercise. Most of the time it is enough to take water in the post-workout, although if this has been intense you can turn to sports drinks for replenishment.

Do I need to rehydrate myself during training? It depends on several factors, among other the duration of the same (if it is more than an hour, yes you will need to rehydrate during the training) and the climatological conditions. When in doubt, if you have a chance to drink during training, do it.

Choose the right time to exercise

If in the winter months it is possible to go out to practice practically at any time, now that it is getting hot, it is preferable to opt for the early hours of the morning or even in the afternoon, when the sun has fallen, to do our training. Avoid the central hours of the day, when the sun is at its zenith, the rays fall more perpendicular and it is warmer, to be able to run comfortably.

If possible, run through green areas, where you can find shadows and also the trees and plants offer us some freshness to relieve the high temperatures. The green lungs of cities like the big parks are the ideal shelters for the runners these days.

Spring is an ideal time to take your first steps as a runner or to decide to take the step from the tape to the street. We only have to tie our shoes and throw ourselves to enjoy the kilometers, come on!