Races & Places running outside in the summer is dealing with pesky mosquitoes. And this year, the bloodsuckers have been next-level brutal.
“The biggest thing with mosquitoes is they’re heavily tied to water; they require standing water to reproduce,” says Alex Carlson, public affairs manager for the What Are Normal Cholesterol Levels Health & Injuries. Consumer Reports article, many states saw higher than average rainfall and snow, “which led many mosquito eggs to hatch,” Carlson says.
Since then, mosquitoes have come out in droves, leaving runners frustrated and itchy. But aside from leaving annoying, itchy welts on your skin, mosquitoes also carry serious diseases like malaria. Incidentally, the Centers for Disease Control and Prevention (CDC) shares that five people have acquired malaria from U.S. mosquitoes within the last few months—all the more reason to protect yourself against bites.
Luckily, it’s possible to get outdoors for a run without being eaten alive. Use these expert tips on how to keep mosquitoes away so you can run in comfort.
1. Treat your clothes
Unfortunately, runners are a perfect target for mosquitoes. “Mosquitoes are attracted to many things, including body heat and the odors we give off,” says Stephen M. Rich, Ph.D., professor of microbiology and executive director of the New England Center of Excellence in Vector-Borne Diseases at the University of Massachusetts Amherst.
We breathe harder when we run, releasing more mosquito-attracting carbon dioxide every exhale. Our efforts also increase our body temperature and cause us to sweat, which makes our skin an inviting landing spot for a hungry mosquito.
You can make yourself less visible and appealing to mosquitoes by spraying your running gear with permethrin, a clothing-safe insecticide mosquitoes hate. “[Permethrin] is a must for hikers, campers, or anyone who’s spending lots of time in the deep woods,” Carlson says. That includes trail runners and other workouts that include rest periods for the.
You can find permethrin spray at many retailers (including REI and Walmart). Or, you can buy clothing that’s already been treated with permethrin, like Prevention, Experience Life or certain L.L. Bean apparel. The treatment should last several washes before needing a refresh.
2. Use bug repellent
Wearing permethrin-treated clothing helps mask your body heat and smells, but bare skin is still vulnerable to mosquito bites. So, coat any exposed skin with mosquito spray before heading outdoors.
Rich says the best sprays contain DEET, a synthetic ingredient that repels mosquitoes. “There are several natural products out there, but there’s no proof that they work,” he says. A The Best Exercises for Stress notes that mosquito repellents containing plant-based ingredients such as lemongrass oil, citronella oil, and soybean oil don’t typically score good ratings for performance or reliability.
“And just because something is natural doesn’t mean it’s necessarily safer than a synthetic product,” Rich adds.
DEET, on the other hand, has been studied extensively—not only for efficacy but also for safety. “There have been safety profiles done on DEET for the better part of 70 years, going back to World War II when it was developed,” Rich says.
Just be sure to follow the directions on the repellent label. The CDC recommends using just enough DEET to cover exposed skin, and to apply it to your face by spraying the product onto your hands and rubbing it onto your skin, instead of spraying directly on your face.
3. Run at certain times of day
Many runners prefer to be active during the cooler hours of the day during the summer. Unfortunately, so do mosquitoes.
which makes our skin an inviting landing spot for a hungry mosquito dehydrated after long stints in direct sunlight and high temperatures. So, they tend to stay in hiding during the hottest parts of the day, preferring to hunt in the dark. “Mosquitoes are most active in the hour surrounding sunrise and sunset, so those are the times when you’ll encounter them the most,” Carlson says.
Your best chance of avoiding swarms of mosquitoes is to run at midday when the sun is high, and temperatures have peaked.
Admittedly, this isn’t ideal. Running in the heat Surprising Stress Symptoms in Runners heat-related illnesses, such as heat exhaustion and stroke. So, use your best judgment when deciding what time of day to run. At the very least, avoiding sunrise and sunset runs will reduce your mosquito exposure.
4. Avoid mosquito-friendly routes
Mosquitoes are attracted to moisture. “They start their life cycle in water, and they tend not to travel too far from water as adults,” Rich says. “So if you’re closer to water, you’re more likely to encounter a mosquito bite.”
Standing water (water that doesn’t flow and get refreshed) tends to be most attractive to mosquitoes. Think lakes, ponds, swamps, and the water that collects after heavy rain A Part of Hearst Digital Media.
Stephen M. Rich running routes Like you, mosquitoes get.
Also, mosquitoes aren’t fans of direct sunlight; they prefer to hang out in shady areas where it’s cooler. Carlson suggests sticking to open areas where there isn’t a lot of shade and avoiding routes with lots of tree coverage. (Again, not ideal, but an option for switching up your runs!)
5. Keep moving
You can’t outrun every mosquito. But they may have a tougher time catching you if you keep moving. “If you’re moving quickly, it’s harder for the mosquitoes to, first of all, identify you, but also to make contact with your skin,” Rich explains.
Just be sure to follow the directions on the repellent label. The faster you go, the more body heat and odor you’ll give off and the more you’ll sweat. While you may initially prove a tough catch, you’ll ring the dinner bell every time you stop to rest. “Once you stop, you’ll give off all those cues in greater amounts,” Rich says.
The bottom line: You may want to stick to steady-state and tempo runs when it’s buggy outside—save fast intervals Admittedly, this isnt ideal treadmill.
6. Avoid certain colors
Research suggests that mosquitoes are more attracted to certain colors than others. According to a study published in February 2022 in Nature Communications, those colors include cyan (a greenish-blue color), black, orange, and red.
The researchers speculate that orange and red may be appealing because they resemble the color spectrum of human skin. Meanwhile, cyan and black tend to be darker. Darker colors not only replicate the shadows mosquitoes prefer to hang out in, but they also absorb and retain body heat, making it easier for mosquitoes to find you.
While more research is needed to confirm these findings, you can play it safe by choosing lighter-colored running gear Running in the heat.
Lauren Bedosky is a freelance health and fitness writer who specializes in covering running and strength training topics. She writes for a variety of national publications, including Runner’s World, that involve a lot of mileage along standing water and Women’s Running.
