10 Tips for Running in the Heat

*10 Tips for running in the heat originally published in 2016, updated June 2019*

As the weather warms up, it’s wise to take a few minutes to think about how this will change your runs. (because newsflash: it will change them, especially if you live in the south like me!)  If you don’t plan ahead, you may be setting yourself up for failure (or heat stroke!) so be careful and make sure you are prepared. Here are my 10 best tips for running in the heat.

running in the heat

10 tips for running in the heat

1.) Sunscreen sunscreen sunscreen! Also, for really long runs, I reapply after an hour. I try to find more “sweatproof” ones, or ones made specifically for my face or body etc. as I am more prone to breakouts. Not only is not wearing sunscreen setting yourself up for skin cancer, but it sure will make you miserable for a few days!

2.) Wear a running hat or visor. I always feel so much cooler not having the sun directly on my face. Plus it will help fight against wrinkles and sun damage and can help keep sweat out of your eyes.

303373_631939746138_61700476_32301191_1222393930_n
3.)Hydrate ahead of time, and bring water with you. Don’t wait until you are already thirsty to start drinking water. Begin hydrating the night before and the morning of your run. I have a small insulated cooler I pack my drinks in with an ice pack so I can grab them at the car as needed. I also like Gatorade/Powerade because I sweat a lot and need to replace some electrolytes. Nuun and coconut water will do the trick as well. I occasionally take gels or Gu’s or straight salt packs.

4.) Wear loose-fitting moisture-wicking fabrics. Cotton is never your friend as a runner, but particularly when you are sweating a lot. Your shirt will get really heavy and may cause chaffing and rubbing. Quite frankly, in the summer I prefer to just wear a sports bra and no shirt, then I can feel the breeze directly on my skin. Don’t worry about who is looking at you, when you feel like you are running on the surface of the sun, who cares right?

photo (64)

5.) Try to run early in the morning or after the sun goes down at night. Between 10:00 AM and 2:00 PM is when the suns rays are the worst, so avoid those times if possible. It will still be very warm in the evening, especially with heat coming up from the pavement warmed all day, but when the sun is down it feels nicer!

2011-07-26 20.14.56

6.) Pace yourself. Don’t expect to have an awesome training run in which you PR at noon in July. Stop or slow down if you need to. Be realistic about your expectations, and live to fight another day. Remember, winter PR’s are made in the summer, so just keep going and don’t stress about running slower!

7.) This goes with number 6, listen to your body! If you start to feel overheated or dizzy/lightheaded, walk, or find some shade and take a break/sit down. One run is not worth your health.

2011-08-17085347

8.) If you must run in the heat of the day, run short. I know some people may not have an option due to childcare, work, or other obligations, but if you must run in the middle of the day keep it short, or use those days for slower easier runs.

9.) Washcloth trick: Put a wet washcloth in the freezer, then carry it with you on your run. It will keep you nice and cool if you put it on your neck or wipe your face with it.

10.) Keep drinking water after your run. Sometimes if I don’t drink enough during a really hot run, I get a bad headache and am more exhausted later in the day. Be sure to take care of your body AFTER you run, and not just during!

running in the heat

10 tips for running in the heat

RELATED: 4 tips for stroller running in the heat

QOTD: Any tips I forgot for running in the heat? What has helped you?

Jeff Galloway Tips: Dealing with the Heat

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:

DSC00179

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.

Beat the Heat + My Race Ragz Rocks!

 

I was honored to be asked to be the featured blogger in the My Race Ragz newsletter this month. Some of you who already get the newsletter probably saw my face in your inbox yesterday morning, but in case you missed it, you can see the write up here.  By the way, if you would like to sign up for the monthly newsletter, it’s so easy, just go here and enter in a bit of information!

raceragz

In my little interview, I was asked about ways to heat the heat during summer running. This is so appropriate being I live one of the hottest, most humid parts of the country so I kind of have these tips mastered! Here are the tips I gave:

Tips for staying safe while running in the summer / heat.

Running in the heat is no joke, and it is important to stay safe and pay attention to the weather. My best tips for running in the heat include:

  1. Run early in the morning or late at night to avoid the hottest and sunniest parts of the day.
  2. Hydrate hydrate hydrate before, during, and after your run.
  3. Slather on the SPF, and I always wear a visor to keep the sun off my face in the summer months.
  4. Put a wet washcloth in the freezer, and then carry it with you on your run to keep you cool
  5. Be sure to replace not only water, but salt and electrolytes. Gatorade, nuun, and coconut water are my favorite go to’s.
  6. Be realistic. Your pace is going to drop, and that’s ok! Have realistic goals for your summer runs
  7. Most importantly, listen to your body. If you get dizzy or lightheaded, stop running, and find some shade ASAP. Better to be safe than sorry!

I was also asked about some races I am running this fall and my goals for them:

Meet Heather from Running With Sass.  She’s an avid runner and now a My Race Ragz sportin’ fashionista. 

Here’s what we asked Heather:

What are your racing goals for 2012?

I have a couple of race goals for the rest of 2012. I would love to run a sub 2:00 half marathon for one, but I also have a goal of staying injury free. I have struggled with several running injuries that have hampered my ability to reach my goals, so I am trying to take really good care of my body so that doesn’t happen! I also also have a goal of having FUN with every race. Running is a privilege and I don’t want to take it for granted.

What races are you signed up for over the summer / fall?

 

Living in the deep south, there are not many races going on in the summer. I am signed up for the Disneyland half marathon in September, the Gulf coast half marathon in October, and Disney’s Wine and Dine half marathon in November. But my “big race” is goofy’s race and a half challenge in January of 2013! Running a half marathon Saturday and a full on Sunday is so scary to me, but I am excited!

THANKS My Race Ragz for featuring me in your newsletter! (In case anyone missed my review of the awesome shirt I got from them you can check it out here).

QOTD: Do you have any other tips for staying safe while running/beating the heat this summer?