With the arrival of the unofficial start of summer, running in the summer heat will soon be in full swing. Running in the summer heat can cause havoc on your running routine if you don’t plan for it. We will share a few ideas to help you beat the heat this summer.
Running in the Summer can be Tough on the Body
Running in the heat is dangerous if you are not careful. It doesn’t mean you have to skip out on a run. It just means you have to plan for the elements. If you notice signs of heat exhaustion, stop running immediately, try to cool down, and see profession help if it gets worse. I am not a medical professional, but can share first hand that heat exhaustion is nothing to play around with. Make sure to consult your physician to determine what’s best for you.
While this list is not exhaustive and won’t prevent a heat related illness, these ideas from my experience that can help:
- Plan your Run – schedule your run either earlier or later in the day to avoid peak sun or temperature exposure. Avoid midday between 10am and 4pm. This does help, but some early mornings can be too hot or humid. Consider cross training indoors on those days.
- Plan to Hydrate – when planning a run longer than 20-30 minutes, make sure you have a source of hydration. Either plan a route with water fountains along the way or bring a water bottle. Under or over hydration is a thing, so be careful.
- Plan to Stop – depending on the temperature, heat index, and sun exposure, identify stops along the route either at certain increments of distance or time. I’ve stopped every 2 miles during long runs or took a break at a halfway point during short run.
- Plan your Attire – obviously dress according to the weather, but do not forget sunglasses, a running hat, and sunscreen. Moisture wicking running clothes work magic and don’t make a sweat-soaked shirt feel like you’re wearing armor on those longer runs.
Listen to Your Body
The best advice is to listen to your body. If something doesn’t feel right, immediately stop running and try to cool down. Running in the heat is something you need to take seriously. If cooling down doesn’t help, reach out to a medical professional. Stay cool and enjoy the summer!