Chi Running Tips to Beat the Heat

Summer is just around the corner, which means vacations, longer days, backyard barbeques, and?heat.

Whether you love the heat or hate it, running in warm temperatures can make even the best runners feel sluggish, overexerted and slow. Extreme heat can also cause muscle and mental fatigue, overheating and dehydration if we aren't prepared.

But, this doesn't mean you need to put your running program on pause during the summer. As with almost every activity we do, it's the use of our minds that has the greatest effect on the outcome. In this case, being mindful of how we feel physically and mentally can make the difference between enduring the heat and actually enjoying our runs. These practical Chi Running tips will help you focus, create a strategy to deal with heat, and expend less energy.

More: 20 Tips to Stay Cool on a Summer Run

Running in the Heat Tip #1: Have a Mindful Response to Heat

  • Economize your running movement. Extremely hot days are not the time to push your limits, so "shrink" your range of motion and soften your goals.
  • Shorten your running stride. It's the first course of action to save energy and the easiest thing to do.
  • Lean into gravity from your ankles as much as possible. Avoid using your quads and lower legs to push you forward while running.
  • Don't take the heat personally. Are you feeling irritated, burdened or overwhelmed by the heat? Mother Nature doesn't have it out for you. Remember: heat is just another sensation.
  • Check in with your physical body and thoughts often.
  • Focus on relaxation, deep breathing and efficient technique to take your mind off the heat.
More: How Chi Running Reduces Injury and Promotes Healthy Running
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About the Author

Danny Dreyer

Danny Dreyer is the creator of ChiRunning? and ChiWalking?, revolutionary forms of moving that blend T'ai Chi with running and walking. ChiRunning and ChiWalking by Danny and Katherine Dreyer are No. 1 sellers with over 350,000 copies sold. Chi Marathon hits shelves March 2012. The ChiRunning app is now available for iPhone (Android version available Fall 2013). As an accomplished ultra marathoner, Danny speaks at prestigious wellness events across the country. He has taught training groups, including the AIDS Marathon and Team in Training and USA/FIT. Danny, along with more than 180 Certified Instructors, holds capacity-filled clinics around the world. Danny's lifestyle is steeped in holistic living, meditation, and personal wellness and is the foundation of what he teaches.


Danny Dreyer is the creator of ChiRunning? and ChiWalking?, revolutionary forms of moving that blend T'ai Chi with running and walking. ChiRunning and ChiWalking by Danny and Katherine Dreyer are No. 1 sellers with over 350,000 copies sold. Chi Marathon hits shelves March 2012. The ChiRunning app is now available for iPhone (Android version available Fall 2013). As an accomplished ultra marathoner, Danny speaks at prestigious wellness events across the country. He has taught training groups, including the AIDS Marathon and Team in Training and USA/FIT. Danny, along with more than 180 Certified Instructors, holds capacity-filled clinics around the world. Danny's lifestyle is steeped in holistic living, meditation, and personal wellness and is the foundation of what he teaches.


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