Tips for Running in the Heat
By: Becky Seidel
As we all know, Richmond gets HOT and HUMID. These southern summers can be tough, especially for those of us trying to keep up with a fitness routine. When the sun starts beating down, it is important to change your running appropriately to stay safe in the heat. One bad run where you overheat can set you back weeks in your training, so make sure to follow these tips for all of your summertime runs.
Run Smart: Just because you have an hour free at 2 in the afternoon does not mean that is the best time to go on a run. It is important to think about ways to minimize your exposure to heat by running during the coolest times of the day. Run early in the morning or later in the evening when the sun isn’t high in the sky. Avoid running between about 10:00am and 4:00pm, because that is the hottest part of the day. And watch out for humidity, because a humid day can make it harder for your body to regulate heat and cool itself off.
Know Yourself: Remember that it will take about two weeks for your body to adjust to the heat. Don’t try to hit the same miles in the same amount of time as in other parts of the year, but rather try to hit an equivalent amount of effort. Listen to your body, and don’t try to push past its limits for the sake of maintaining your winter or spring pace into the summer.
Plan a Route: Get creative with your route planning to keep as cool as possible. Run in the shade, or plan a run when people are watering their yards for maximum cool down factor. The more shade and water you can find, the cooler you will be on your run. The summer can be a good time to try some trail running to get more shade and avoid the hot pavement as much as possible. Or if you’re staying active on vacation, take a run on the beach and hop in the ocean for a dip to cool off afterwards.
Dress Appropriately: You would be surprised how much of a difference your clothes make on a hot day. Moisture-wicking clothes with light colors are ideal for staying cool. Avoid cotton because it will just trap moisture close to your skin, making it impossible to cool down. Bust out your technical racing shirts to give yourself the best chance at conquering that summer heat.
Hydrate, Hydrate, Hydrate: If you are going on longer runs, be sure to take along water or better yet, a sports drink, which has electrolytes to help replace the nutrients you lose through sweat on a hot day. Make sure you check out the nutritional facts on whatever you use, though! Many drinks that advertise themselves as being healthy actually have large amounts of sugar that could undo the positive effects of your run, so make sure you get a drink that’s actually good for you when you rehydrate.
Looking for more info? Check out this article! And let us know how you beat the heat in the summer by sharing your tips and tricks in the comments section below!