5 Tips for Running In The Heat
It’s starting to warm up here in Connecticut! My son joined me on my run this weekend but he wasn’t used to the heat yet. Here are 5 tips for running in the heat.
5 Tips for Running In The Heat
Start off Easy
Don’t start your run expecting to keep the pace you had when the weather was cooler. Your body needs to acclimate to the warmer weather. Jeff Galloway has a formula to use for adjusting your speed for warmer weather. He recommends slowing down by 30 sec/mile for every 5 degree temperature increase above 60F.
Hydrate
You must hydrate before, during and after your run. I don’t usually run my typical shorter runs with water; but when it starts to get hotter out I will bring water with me. I use it to drink and also pour it over my head to help cool me down.
The reason why you should be drinking a lot of water prior to your run is to fill your cells with the water so your body can cool itself down properly by sweating when you run. If you notice that you are not sweating then you are in the early stages of a heat stroke and you should stop running and allow your body to cool down.
It’s also good to drink fluids with electrolytes. I prefer to use Nuun tabs over Gatorade because they don’t contain the sugar that Gatorade has. Nuun also doesn’t upset my stomach. I learned after several years of running, what works for me and what doesn’t.
Dress For The Weather
Wear loose-fitting and moisture wicking clothing. If you aren’t wearing the right clothing the sweat will remain trapped in your clothes and will weigh you down and also make you feel hotter.
Also don’t wear a hat when running in warm weather. Wear a visor so the heat doesn’t get trapped by a cap.
Run In The Shade
Try to find a running route that will allow you some shade. I like to run on the roads near my house. Several of them are lined with trees so I can stay out of the direct sunlight when I am running.
It’s also ok to take a break in the shade if you are feeling hot or overheated. When it is very hot and humid out, you need to be very careful that you don’t overheat and get heat stroke.
I ran a race in Disneyland two years ago that was black flagged. That meant that the conditions were too dangerous for running in. Many of us were walking the last few miles of that race because we were in the direct sun and it was extremely hot.
Run Early or Later In The Day
In the summer I try not to go out for a run in the middle of the day. There had been times when I had to get in a run during the heat of the day and it was much harder.
If you have the flexibility in your schedule, plan your run for early morning or late evening when the sun isn’t at its strongest point. I enjoy my early morning runs when the air has some coolness to it. It’s also peaceful in the morning before the hustle and bustle of the workday begin.
I also enjoy running in the evening as a wrap up to my day. But I have noticed that sometimes the air is just as hot around 6:30 p.m. than it is at 6:30 in the morning. That’s because the asphalt is still holding in the heat of the day.
Are these tips helpful to you? I hope you continue to run safely in the summer.
Fantastic tips! My son has taken up running, I’ll be sharing this with him before the summer heat really hits. Perfect timing!
Love these tips! During my first Disney Princess 10K I passed out after the race due to dehydration. It was not especially hot, but really humid. I drank enough water but did not do enough to replenish my electrolytes. Now I know better. I hope this post helps others to avoid my mistake. I have another race planned and want to train again soon but it is so hot here in Florida. Early mornings are a must!