Well, it’s that time of the year again. Time for those runs in the sweltering heat under the blistering sun. While most people are addicted to air conditioning, there are a few of us who still make it outside to get some running in. Running in the heat is something that everyone should take serious as it can be very hazardous if you don’t prepare. It usually takes about 10 days of running to acclimate yourself to the heat so take your time.
While training for my first marathon (2006 Chicago Marathon), I woke up late for one of my 20-mile runs. I didn’t even think twice as I grabbed my hydration belt and headed out the door. It wasn’t until about mile 14 that I ran out of water and figured it was getting close to 100 degrees. I knew that there were a few water fountains coming up on the trail, but I wasn’t sure they were working…they weren’t. I started to get a headache with about 3 miles left and slowed down my pace. If I could just make it a couple more miles I would be home. As I rounded the corner of the 7-eleven near my apartment I was starting to cramp up. I grabbed the largest Gatorade I could find and a 10-lb bag of ice. As soon as I got home I started a cold bath, dumped in the bag of ice and hopped in. I played it way too close that day and have learned my lesson. Here are some of the tips I use to deal with the heat…hopefully you’ll never have to learn the hard way.
Run it when the sun don’t shine: Are you an early bird or a night owl? When the mercury starts to rise, think about getting most of your runs in the morning or evening when the temperatures are lower. We are big fans of doing our runs in the morning, as it gives us a boost for the rest of the day. If you do have to get out during the hotter periods of the day, pick a heavily shaded path or run near water.
Use protection: SPF that is… There’s no need to put yourself at risk for skin cancer and other skin damage. Be sure to use sunscreen liberally and even use it during partly cloudy days. Those clouds still let ultraviolet rays through! Also make sure to protect your eyes…you only have one set. Go with a pair of lightweight sunglasses that block out 100% of UVA and UVB rays. My Fave: Neutrogena Ultimate Sport Sunsblock (SPF 85) and Oakley Flak Jacket XLJ
Keep a cool head: Being follicly challenged, this is a big one for me. Choose a light, loose fitting hat that is made of technical fabrics and provide sventilation to prevent trapping heat under your hat. My Fave: Headsweats Go Hat. For those with a little more hair up there, go with a visor.
Stay Light and Loose: Wear lightweight, loose-fitting clothing for runs in the sun. Make sure to choose technical fabrics that wick sweat and provide plenty of ventilation. For extreme heat and sun, think about long sleeves/shorts to maximize skin coverage. My Fave: lululemon Metal Vent Tech II SS and MPG Accelerate Short
Take it indoors: Seems like a logical choice right? Do speed work sessions on a treadmill or substitute one run a week with a pool-running session.
Hydrate, Hydrate, Hydrate: Higher temps = more sweat. Pre-hydrate before your runs with cold beverages or create a slushy with your favorite sports drink. Pressed for time? You can still benefit from drinking 4-8 oz. of fluid 15 minutes before going out. During your runs, make sure you are drinking at regular intervals. Want to really nail down your hydration needs? Weigh yourself in the buff before and after a hard 1-hour workout to get your sweat rate. One pound of weight loss = 16 ounces of fluids. One of my favorite tricks for my Fuel Belt...freeze the bottles the night before to make sure you have cold fluids during your run.
What tips do you have for running in the summer heat?
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