Summer Heat and Running – A few good tips to follow

Jun 21

By: Ian Kim / Runner’s World Magazine

Walking or running through the summer doesn’t have to leave you feeling wilted. Here’s everything you need to know.

Because of the heat and humidity, most people wouldn’t pick summer as their favorite season for outdoor exercise. Spring or fall normally wins that honor. But summer does have a lot going for it. More daylight before and after work means more time to get outside. What’s more, with all the swimming, lawn mowing, gardening, hiking, and vacations, it’s easier to be more active in the summer, so your fitness level is higher. Here’s everything you need to know to help you optimize your hot-weather workouts.


10 Quick Tips for Running in the Heat

1. Make adjustments: Don’t do long or higher-intensity workouts during the heat of the day. If you must run at midday, pick routes with shade. As a general rule, start your workout slower than you usually do. If you’re feeling good halfway through, it’s okay to speed up a little bit.

2. Wear as little as possible: Wear apparel that’s light in color, lightweight, and has vents or mesh. Microfiber polyesters and cotton blends are good fabric choices. Also, be sure to wear a hat, shades, and sunscreen with an SPF of 30 or higher.

3. Watch your meds: Antihistamines and antidepressants can all have a dehydrating effect. Using them just before a run can make you have to pee, compounding your risk of dehydration.

4. Drink early and often:Top off your fluid stores with 16 ounces of sports drink an hour before you head out. Then toss down five to eight ounces of sports drink about every 20 minutes while working out. Sports drinks beat water because they contain electrolytes, which increase your water-absorption rate, replace the electrolytes you lose in sweat, and taste good, making it easy to drink more.

5. Be patient:Give yourself eight to 14 days to acclimatize to hot weather, gradually increasing the length and intensity of your training. In that time, your body will learn to decrease your heart rate, decrease your core body temperature, and increase your sweat rate.

6. Seek grass and shade:It’s always hotter in cities than in surrounding areas because asphalt and concrete retain heat. If you must run in an urban or even a suburban area, look for shade—any park will do—and try to go in the early morning or late evening.

7. Check the breeze: If possible, start your run going with the wind and then run back with a headwind. Running into the wind has a cooling effect, and you’ll need that in the second half of a run.

8. Head out early or late: Even in the worst heat wave, it cools off significantly by dawn. Get your run done then, and you’ll feel good about it all day. Can’t fit it in? Wait until evening, when the sun’s rays aren’t as strong—just don’t do it so late that it keeps you from getting to sleep.

9. Slow down: Every 5°F rise in temperature above 60°F can slow your pace by as much as 20 to 30 seconds per mile. So don’t fight it—just slow down.

10. Run in water:Substitute one weekly outdoor walk or run with a pool-running session of the same duration. If you’re new to pool running, use a flotation device and simply move your legs as if you were running on land, with a slightly exaggerated forward lean and vigorous arm pump.

…………………………………………………and one more from the coach!

11. Don’t make excuses – everyday you skip a workout is a lost day that can’t be recaptured.  Hot weather means you might as well skip practices until mid October because it is going to be hot until then.

Use common sense and follow the recommendations above. There will be days in the summer when extreme “Heat Advisories” will be broadcasted and they should be adhered to. But, Tip #8 always seems to trump the issue.



However many bad-weather-will-make-you-tougher quotes we collect, there’s still one aspect of weather that most of us do our best to dodge: heat. Bolstered perhaps by health warnings every time the mercury climbs into the red zone, many of us do everything we can to avoid it: running at dawn or in the late evening or even seeking shelter on air-conditioned treadmills. It is, however, possible to run in heat. In the 1996 Atlanta Olympics, Portuguese distance star Maria Fernanda Moreira Ribeiro set an Olympic 10,000m record under hot, humid conditions (82 degrees with 60 percent relative humidity, according to historical data from Weather Underground). In the process, she posted a time of 31:01.63—one that 16 years later would still have put her in the top 10 in the much more temperate conditions of the London Olympics. The bottom line is that the human body is remarkably adaptable to heat. In fact, says Lawrence Armstrong, a heat researcher at the University of Connecticut, its ability to adapt to high temperatures is faster and more dramatic than its ability to adjust to any other environmental stress that nature can throw at us, such as altitude or cold.



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