July 15, 2018 pedalgoa

Running in hot weather: Tips for summer running in the heat

Sometimes you step outside for a run and the weather just feels awful. So hot. And that humidity. Should you go out running in the heat, or not?

Don’t feel like you absolutely must get the run in no matter the conditions.

No one likes to miss a run, but your body has limits.

Take a step back and assess the situation objectively.

If you believe that the heat and humidity conditions could become potentially dangerous…

DON’T RUN!

As hard as it is to make the conscious decision to skip a run when you’re following your training plan, if there is a great risk, that run just may not be worth it. (See running tips for beginners!)

 

A protein smoothie is a perfect post-run recovery drink! 

But…

When is a smoothie blender worth $600? (Read the comments!)

 

You’re not being lazy or wimpy if you’re making the decision not to run based on not wanting to put yourself in a potentially unsafe situation.

The heat can be extremely dangerous and should be taken seriously!

So if the temperatures are getting high up there, don’t make the decision lightly.

Even the seemingly healthiest and most well-prepared of people can fall victim to the extreme heat.

For a reminder of the danger, see the video from Arizona’s NBC affiliate station KPNX about 3 heat-related deaths within a very short time span. A personal trainer died while out mountain biking in the hot Arizona sun…

Now that that reminder is out of the way…

So you’ve objectively assessed the situation, and you’ve decided that running outdoors is the way to go.

You believe that you can manage to keep yourself cooled off, and you believe you can manage the rising temperature of your body that running will cause.

If that’s the case, there are some things to keep in mind to be prepared for running in the heat.

But first, as you’re reading along about how to prepare for your hot run, be thinking about…



Side note!
See about the best shoes for hiking in Hawaii and what to wear snorkeling in Hawaii! And for Hawaii vacation ideas, see the best things to do in Waikiki that will give you Hawaii vibes!


What you NEED for your summer run!

Okay, maybe just want. 😉

  • THIS will make it way easier (and more comfortable!) for you to stay hydrated in the heat if you’re used to holding your water or not holding water at all!
  • THIS will make it so sweat isn’t dripping down your face and shield your eyes (and face) from damaging UV rays!
  • THIS will also help protect your eyes, and it’s a good alternative to Oakley’s sunglasses!

And for long runs, have a look to THIS endurance fuel to mix with your water to keep you energized as an alternative to gatorade. And you can refuel with an easy-to-make protein smoothie after your run.

 

RUNNING 101

 

Okay, now on to other things you want to think about…

Adjust the expectations of your run

Running in the heat will take more energy and as a result your pace will drop compared to the same amount of energy you would use on a cooler day.

If you go out for a run in hot and humid conditions and find that your pace is considerably slower, don’t be alarmed thinking that you have lost your fitness. You haven’t!

Opt for a visor over a hat

Hats increase your body temperature as it traps the heat and doesn’t allow your head to cool in a meaningful way.

Allowing your head to air out and cool off becomes even more important when you’re running in the heat.

A visor will achieve this much better than a hat.

But maybe you just really like hats.

Whether you go for hat or visor, make sure to go for something that’s made of breathable material like this one so you let the heat escape and your head sweat evaporate.

Time your run

Avoid running at the hottest time of the day if you can. Running in the early morning or the evening would be much better.

Water, water, water!

If you run when it’s really hot out, you are losing a lot of fluids through sweat.

A LOT.

So get that water in you and on you! One way to do this is…

Plan your route: Run loops or out-and-back

When you run loops or out and back, it gives you several options.

It allows you to create your own hydration station to be able to keep cool. A drink, maybe a snack, and maybe extra water to pour over the top of your head to keep cool.

By planning ahead and looping around, you give yourself plenty of opportunities to stay cool and avoid over-heating…

And if you must, it also gives you the opportunity to more easily shorten your run if the heat is starting to get to you.

If your return point is your home and it’s a really hot day, upon completing a loop, you can also make your break a run through the sprinkler or a cold shower before getting back out for the next segment of your run!

Further on the topic of planning your route, choose a path that provides adequate shade to make it even better!

Another way to keep you taking in that water…

Wear your water

You can make sure you never are far from a water source by having your water source right on you!

There are hydration backpacks that can store your water.

Water is stored in the hydration bladder in your backpack, and then there’s a tube that acts as a straw.

This method of water supply can make it easy and convenient to drink water on-the-go.

You can wear a backpack like this where all your water is on your back, or a vest like this that water is on the back and water bottles on the front too.

Both let you carry water with you hassle-free.

With many hydration packs, you may have to get the water bladder separately, so look out for that.

You can get packs that store different amounts of water, so think realistically about how much you might need on those hot summer runs.

Wearing a backpack or vest while you run isn’t as uncomfortable as it may sound if you’ve never done it before.

Running-specific backpacks and vests are made to comfortably rest on your back and are designed for minimal bouncing.

Still, if you don’t like the idea of wearing a backpack while you run, this waist pack might suit you better!

Gradually increase your exposure to running in the heat

If you haven’t recently gone out for a run in hot weather, don’t suddenly do your 2 hour long run in the scorching high temperatures.

You want to allow your body to get used to running in the heat. It can take your body several weeks to adjust to hot weather running.

Ideally you want to start off by running your shorter easier runs in the heat before you jump into doing a tempo run or long run in the heat.

This is also something to keep in mind if you are considering running a warm weather race in the winter when you live in a region that gets snowy winters.

As good as January in Miami sounds for a marathon when you live in upstate New York, you might want to reconsider that race.

Or at least don’t go into the race trying to achieve a PR. (Adjust those expectations!)

Recognize when the heat is getting to you

If you do go out for a run on a hot day, know when it’s time to halt your run by recognizing the signs of heat-related illness:

  • Intense heat build-up in the head
  • Feeling of intense sweating and/or lack of sweating
  • Hot and cold flashes
  • General disorientation
  • Lack of coherent speech

Be safe out there if you’re running in the heat!

And… whether it’s hot or not, be sure you get in a quality post-run snack following your run! A smoothie can be the quickest and easiest thing to make that’s full of nutrition, so have a look at how to make an easy protein smoothie!

Your meals are also an important part of rest and recovery for your training plan, so have a look to tips for meal planning too!

Pin this page to reference later!

 

HOME > TRIATHLON 101 > RUNNING 101

 

How to save money when you replace your running shoes

How to start a running blog so you can make a little extra money

 

Fitness tips on Pinterest: Follow the Running Tips board or Triathlon Training board!

 



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🐠 Here are things you must consider packing!


I also don't go snorkeling without a personal swim float buoy. Not only does it help to keep me visible, but it makes for a perfect way to rest out in deeper water! Oh, and it also serves as a dry bag so I can take stuff into the water with me.

Another way I have taken valuables into the water with me is to wear a travel money belt that I don't mind getting wet with salt water (it's not waterproof but I have several so I just use one of them) and then I put things in a ziplock freezer bag, and put that freezer bag in the money belt.

There are also designated waterproof waist pouches that you can store your valuables and take into the water with you.


see more:
- What to wear hiking
- What to wear snorkeling