Hey friends! These tips for dealing with the heat from Jeff Galloway could not have come at a better time! We are in the middle of a serious heat wave here in the south (our daily heat index has been around 107 with high humidity) and running has been difficult. Please enjoy these tips:
Training through the summer can not only be grueling, but down right dangerous. Here are some tips to train safely and as comfortable as possible in the hot summer months.
Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C)
When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.
Try to complete your run before the sun rises above the horizon.
More frequent walk breaks during hot weather can lower body temperature increase. If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30
When you start to heat up more than normal, take a longer walk in a mall or indoor AC building
Pick shady courses on hot days.
Don’t wear a hat! Pour water over your head
Have an indoor alternative—treadmill, etc
Run in the deep end of the pool, using a flotation belt
QOTD: What is your best tip for running n hot weather?
Disclosure: As a Jeff Galloway blogger I am given special tips to share with you, my readers. No compensation has been given to me.