At the top of the list: drink water!
Most of this may seem obvious, but the Washingtonian has dedicated an article to pointing out seven things that runners can do as the warm months approach.
At the top of the list is probably the most important: hydration.
“It won’t do you much good to hydrate in the middle of your run if you haven’t had a glass of water all day,” writes author Melissa Romero. “The American College of Sports Medicine recommends drinking 16 to 20 ounces of fluid at least two or three hours before running. Then continue to drink periodically during the run.”
Fluids are also second on the list.
Specifically, making sure that you replenish them after your run. “If you’ve lost weight post-run, you’re not hydrating enough beforehand,” Romero maintains.
Third: Expect to be slower for a couple of weeks.
Fourth: Ice down.
Fifth: Wear light-colored clothing.
Sixth: Use sunscreen.
Seventh: Know when to stop. “If you start feeling extremely thirsty, irritable, or dizzy or experience muscle cramps, it’s time to call it quits,” Romero pens. “You could be experiencing dehydration, heat stroke or heat exhaustion.”