Running in the Heat Tip #2: Manage the Discomfort of Being Hot
- Work on constant relaxation of all muscles and joints from head to toe.
- Wear a white, breathable baseball hat or sun visor to keep the sun off your face.
- Wear a sweat band to keep the sweat off your face and out of your eyes.
- Pour water on your wrists and the back of your neck.
- Drink lots of water if you're fueling with gels, etc. Sugars make your kidneys work harder, so they'll need plenty of water.
- Wear a technical T-shirt or running tank that dries fast, yet allows plenty of air to pass through.
Running in the Heat Tip #3: Precautions to Stay out of Physical Danger
- Know your body's tolerances and adjust your workout parameters according to your specific needs.
- Be realistic and slow your pace. Don't expect (or try) to run as fast in 87 degrees as you do in 60 degrees.
- Shorten your distance.
- Be aware that high humidity makes you sweat more but doesn't allow for the evaporative cooling effect of wind. Take more water and electrolytes on humid days.
- In extreme heat, fill your baseball cap with ice cubes at the beginning of your run.
- Take a sip of water every 8 to 9 minutes. You'll avoid both dehydration and hyponatremia (electrolyte deficiency caused by drinking too much water).
- Take electrolytes at regular intervals. Electrolyte capsules work better than electrolyte drinks for giving you the right amount of salts. Take one every 45 minutes.
- For longer runs, map out your course ahead of time. Stash supplies you can't carry along your route beforehand, such as extra water or a cooler with ice.
- Avoid running downwind if you can. There's little cooling effect when you're moving the same speed as the air. Plan a route that gives you the most headwind or crosswinds.
- Avoid wearing dark colors.
These tips can help you maintain your fitness base and stay on track with your training when hot weather conditions make running difficult. When you respond mindfully to the heat, you'll learn how to adapt to your circumstances by finding out what works best for you.
More: How to Avoid the Dangers of Running in the Heat
Sign up for your next race.