10 TIPS TO NOT HATE HOT SUMMER RUNNING


IS IT BAD TO RUN TO RUN IN HOT WEATHER?
Running in hot weather isn’t bad. But being dumb or lazy about it can be bad. When it’s extra hot out, you sweat more, which can lead to dehydration faster. You need to carry fluids.

HOW DOES HEAT AFFECT RUNNING?
Heat and/or humidity, simply put, make running harder. Both elements tax the body and, combined, they especially tax the body, increasing your heart rate more quickly.

That means your heart is beating harder for the same pace you’d run in cooler temps. And that means your run will feel harder and/or you won’t be able to hit your normal paces. 

10 TIPS TO NOT HATE LIFE RUNNING IN THE HEAT

1. CARRY FLUIDS  

Drink 16 oz of ice water with Nuun (for electrolytes) before run and carry water on my run. Sports drinks are also a great option. Headache, nausea and lightheadedness can be common if you aren’t careful to hydrate and eat something. 

In hot temps, you will dehydrate more quickly and will need to rehydrate along the way. 

2. BE SURE YOU ARE WELL FUELLED

Aside from being hydrated, make sure you’re fuelled before you head out. Remember, all runs will feel harder in the heat so you’ll want to make sure you aren’t running on empty.

In the summer, carry a couple dates or a banana with peanut butter. Making sure you’re well-fuelled is also a key to avoid muscle cramps, heat cramps, and heat exhaustion which are common in extreme heat.

3. WEAR LIGHT, WICKING CLOTHING

Wear something breathable and sweat-wicking. 

Don’t wear cotton, especially if you live in a humid environment. It will trap the heat escaping from your body, hold onto your sweat, and make you hotter. If you’re careless, you could suffer a heat stroke. Be wise about what you’re wearing!

4. WEAR SUNSCREEN 

There is a serious risk of getting melanoma, so always carry SPF regularly. Apply sunscreen before any run where you’ll be in the sun for any amount of time, even in the morning.

5. PLAN A SHADY ROUTE, OR RUN IN THE OFF HOURS 

One of the best things you can do is run in the off hours — early in the morning or later in the evening. The sun will be much more intense from 11am-3pm and oftentimes, 5-6pm can be the hottest time of day. If you can get out early in the morning or wait until a little later in the evening, it’ll help a lot. You can check your weather app for the heat index and plan your run accordingly. 

6. START MUCH SLOWER THAN NORMAL AND EXPECT TO RUN SLOWER THROUGHOUT YOUR RUN

In the winter, you start slowly to allow your body extra time to warm up in cold temperatures. And in the summer, you want to start slowly so your body temperature and heart rate don’t spike as early on in your run. That will help your run feel a little better for a little longer. 

Maybe stretch or warm up a little, but letting your body acclimate to the heat will help make sure you’re feeling good on your run.

A good rule of thumb is that your pace will be about 20-30 seconds slower than your “normal” pace. But some days, you may run 90 seconds slower. Or more. It’s ALL OKAY. Just slow down. 7. RUN BY EFFORT & TAKE WALK BREAKS

Run by effort, not your typical pace when it’s hot. 

If you have an easy day, run a pace that allows you to say complete sentences. Don’t be too uptight or stubborn to take walk breaks.

If you’re not feeling strong, SLOW DOWN! And if you feel dizzy or lightheaded, STOP RUNNING IMMEDIATELY. Take the heat seriously. If you’re not feeling better after slowing down and drinking some water, seek medical attention.  

8. RUN WITH SOMEONE — OR TELL SOMEONE YOUR PLANS

If you can find a running buddy, it really makes the most miserable conditions a bit more tolerable!

If you don’t have anyone to run with make sure you let someone know when you’re running and when you plan to be back. 

Always tell someone your running plans, including time of leaving, roughly how long you plan to run and the route you're taking.

9. POUR WATER ON YOUR BODY, NOT JUST IN IT

The goal with this is to keep your core body temperature down as much as possible. 

If you ever watch elite runners during a race, you will likely see this. It might seem intense or silly, but it seriously helps!

10. LISTEN TO YOUR BODY

Bottom line – be smart. Your life doesn’t depend on hitting a certain pace or distance. But it can be life threatening if you don’t pay attention when your body is screaming at you. There will always be another run.


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