Running in the heat does some crazy things to your body and your mind. It is important to be prepared, to be reminded and to stay encouraged.
Here are a few ideas, reminders and tips for running in the heat.
REMINDERS for RUNNING in the HEAT:
- Be flexible when running in the heat: 55' is the primary temp for running. You are going to struggle to get the same outcomes in 85' degree temps.
- The warmer the temps the harder your body has to work to cool itself off.
- Every 5°F rise in temperature above 60°F can slow your pace by as much as 20 to 30 seconds per mile. So don’t fight it—just slow down.
- Early Bird gets the WORM: Get up and get out before the sun beats on you.
TIPS for RUNNING in the HEAT:
- When running in the heat find a shaded route.
- Less is best, wear little clothing without streaking.
- Wear moisture wicking and light colored clothing.
- Ladies wet your hair down!
- Visor/hat, sunglasses and SPF
- HYDRATE!! Sports drinks help replenish electrolytes.
- Add walk breaks: This gives your body a chance to cool down. Intervals
- Be careful hiding out on the TM. As much as your body can get acclimated to the heat, it can then also be reversed if you are avoiding the heat and treadmill running too much!
- Gauge the wind, when picking your route try to have the breeze at your BACK on your way out, you will need the breeze to cool you down on your way back.
CAUTIONS for RUNNING in the Heat:
- Don't let the heat scare you from getting outside. Use the tips above to effectively get through your run. No Excuses!
- Take note of your alcohol and medicine consumption. : Alcohol dehydrates you as well as Antihistamines antidepressants ect..
- Let your BODY lead you! Run by your effort level rather than your pace.
"Ah, summer, what power you have to make us suffer and like it." ~Russel Baker
I find it easier to have accountability on those early runs. I started making phone calls to see who would join me for a 6 am run. I checked the temperatures the night before to discover that a long run in the heat and solo did not sound fun.
EVERYONE jumped in!
We did the back roads. The girls joined me for over 8 miles. I had about 6 miles to run solo. We ran intervals, 6 and 1. 6 minutes running (conversational pace), 1 minute walking.
We all brought our water and Maryann even brought chomps, that she gave me to finish my 14 miles out.
The morning run brings AWE. The wild life is lively, we saw multiple deer, one even jumped out about 50 feet directly in front of us! between the crimson colored sun, the dew rising and the fog sifting through the air our run was magnificent to say the least.
What am I forgetting?? Do you have any tips for running in the heat? Please share!
What is your favorite temp to run in?