10 Tips for Safe Summer Running


Runners love their preferred method of exercise for so many reasons. Except for shoes and gear, it’s free and, depending on where you live, it’s available nearly 365 days a year. Running in summer’s heat does have some added risks, and it’s important to take steps to protect the health of your feet and your body. Here are some tips from Boris Abramov, DPM and Tatyana Abramova, DPM to keep you safe and comfortable well past Labor Day:

  1. Stay flexible, literally and figuratively. Remember to stretch before you set out, and to adjust the duration and intensity of your run if you’re feeling hot.
  2. Prevent blisters. Don’t wear new running shoes for a race or a long run. Break them in slowly over a period of weeks.
  3. Dress appropriately. Wear as little as possible. Choose apparel that is lightweight and light in color, with vents or mesh inserts. 
  4. Hydrate, hydrate, hydrate. This is essential for the well-being of your feet and your entire body. If you’re going to run for more than an hour or if it’s a very hot day, carry water with you or run in a park that offers public drinking fountains.
  5. Do you take prescription medication? Some can be dehydrating. Talk to your doctor to determine whether you need extra fluids to compensate.
  6. Be sure to apply sunscreen before you head out. Cover everything that’s exposed to the sun’s rays.
  7. Time your run so that you can get out while the day is relatively cool, early in the morning or at dusk.
  8. If you have to run during the hottest part of the day, try to choose a route that will offer some shade.
  9. Listen to your body! If you feel dizzy or if you’re experiencing cramps in your feet or legs, slow down and walk for a while.
  10. Minimize your risk of fungal infection. When you get home, be sure to spray your shoes with disinfectant and leave them open to dry and air out. 

If you have any concerns about how summer running is affecting your body, or if you have any other issues related to the health and wellbeing of your feet, ankles, or lower legs, a visit to the podiatrist is in order. With years of specialized training and experience, your foot doctor is the best-qualified medical professional to help you. Click here or call Abramov’s Comprehensive Foot Care at 443-872-7052 to schedule a convenient appointment with Dr. Boris Abramov and Dr. Tatyana Abramova in our comfortable Pikesville office today.