These 5 tips for running in the heat will help you to keep up your running while staying safe and healthy. Keep at your fitness goals by following these tips.
With summer in full force, the heat has risen and running becomes difficult in the middle of the day! Here are 5 tips for running in the heat.
5 Tips for Running in the Heat
1. Don’t focus on the time
Seriously, this is a hard one. We’re so used to running a specific time, or even training at a specific pace that we can let it get to us. When we are running in the heat, it’s normal to slow down 30-90 seconds per mile due to the heat and humidity we are now facing (source). Forget the Garmin (or at least ignore the pace feature) and run without knowing. Base your runs on your perceived exertion and go from there. It’s completely normal for paces to drop because of the heat!
Leave it at home or don’t worry about the time.
2. Go early in the morning or late in the evening if possible
Early in the morning will bring the coolest weather. The evenings may also be cool, but could still have humidity. If you can, run in a shady location in the morning. This way, you don’t have to worry about overheating and it will be temps you are more familiar with. Bonus: you will have it done and your entire day ahead of you!
Look at this graph showing the temperature it “feels like” you’re running in. It may be 85* but in 70% humidity, that’s 90!
3. Bring water and stay hydrated
I definitely fall victim to this one (did you see my goals yesterday??) but there are many times I am not hydrated enough and my runs suffer. Add in the heat and I can be done for. Runner’s world says to “aim for approximately 1-ounce of fluids per 10-pounds of body weight at least four hours prior to exercise.” If you’re running in the morning, I would definitely bring water with you. Perhaps leave it at your car and run out and back, out and back. Or take it and leave it halfway down and then you can grab it on your run back. Making sure you stay hydrated during running, before running (and after!) is crucial to your health.
4. Wear sweat wicking fabrics
Cotton is not your friend. Choose sweat wicking fabrics from any number of places (Old Navy, Walmart, Nike, etc.) and make them tanks and shorts. Some people prefer capris and that’s fine, but make sure the material will allow sweat through. If you’ll be running in the sun, make sure you are wearing a hat, preferably a sweat wicking one to wick the sweat from your head. Bring a wet (even frozen!) towel with you if it’s really hot to use and cool off with.
New sweat wicking outfit I received for Christmas! All from Walmart
5. Don’t be afraid to push back a long run due to heat, or take it indoors!
I know the treadmill can get a bad rap, but it can really be beneficial in the summer. I know I’m forced to run when Annabelle is awake and sometimes that’s not the most appropriate times, so a treadmill is my best bet. If the temperatures are too much to handle when you need to run, don’t be afraid to juggle your schedule and make your run another day, or head to the treadmill. Some gyms have free trials you can use and if it’s going to be a hot week, that may be worth it! Here are some reasons to love the treadmill!
Remember, above all, your health is worth it. If you are feeling dizzy or faint, please stop running. One day off is not going to hurt you and in the long run, may be better for you. Be smart, and enjoy your run!
Linking up with Amanda for Thinking Out Loud.