Running in the Heat: Essential Tips for Staying Safe and Enjoying Your Workouts
By Luke Sears
As summer continues to sizzle across the USA, many of us are finding that our running routines need a bit of adjustment to keep up with the heat. Running in hot weather can be both fun and challenging, and staying safe while maintaining your performance is crucial. Here are some key considerations and tips to help you make the most of your runs during these sweltering months.
Hydration is Key
When temperatures rise, staying hydrated becomes even more critical. Dehydration can impair your performance and increase the risk of heat-related illnesses. Here’s how to manage your hydration:
Drink Before You Run: Aim to drink at least 8 ounces of water about 30 minutes before heading out. This ensures your body is well-hydrated before you start sweating.
Carry Water: For longer runs, consider carrying a water bottle or using a hydration pack. Portable hydration systems can be a game-changer. One of my favorite things to do is freeze by water bottles before running so that they remain cold throughout the run
Electrolytes Matter: Water alone might not be enough, especially on hot days. Incorporate drinks with electrolytes or electrolyte tablets to replenish lost salts.
Carry cash/card: You never know if you’ll run out of water. Having some emergency cash or a credit card on hand is useful if you need to duck into a gas station or convenience store to replenish.
Adjust Your Timing
The sun’s intensity is at its peak between 10 a.m. and 4 p.m., so it’s wise to adjust your running schedule if possible:
Early Mornings or Late Evenings: Run during the cooler parts of the day, such as early mornings or late evenings, to avoid the heat and reduce the risk of overheating.
Shade is Your Friend: Choose routes that offer shaded paths or parks to escape direct sunlight.
Dress Appropriately
Your clothing can have a significant impact on how comfortable you feel during a run:
Wear technical fabrics: Moisture-wicking fabrics help keep you cool by reflecting sunlight and wicking away sweat. See my previous blog post about the benefits of technical fabrics here.
Listen to Your Body
Heat can put extra strain on your body, so it's essential to be mindful of how you’re feeling during your run:
Watch for Symptoms: Be on the lookout for signs of heat exhaustion, such as excessive sweating, dizziness, or nausea. If you experience any of these symptoms, stop running, find shade, and hydrate immediately.
Keep an eye on your heart rate: In hot weather, the heart works harder to pump more blood to the surface of the skin in order to lose heat to the atmosphere. As such you may notice your heart working much harder for what may feel like an easy effort. When this is the case, particularly on long runs, don’t hesitate to consider slowing down your pace or shortening your run if the heat feels particularly intense.
Run indoors: Some of us hate the treadmill but on super hot days it can be an ideal location for running. I find that doing long runs on a treadmill are the worst, so I tend to try to keep things interesting by doing intervals which break up the monotony.
Stay Informed
Keep an eye on weather conditions and heat advisories:
Check the Weather: Always check the temperature and humidity levels before heading out. High humidity can make the heat feel more oppressive.
Stay Updated: Use apps or local news sources to stay informed about heat waves or extreme heat advisories in your area.
Running in hot weather requires a bit of extra planning and awareness, but with the right strategies, you can enjoy your runs while staying safe and healthy. Hydrate well, dress appropriately, and listen to your body to make the most of your summer runs. Remember, adjusting your routine to the weather not only helps you stay safe but also ensures you continue to make progress in your running goals.
