It’s hot, heatwaves are rising from the pavement, humidity is off the charts, and you’re running.
Why are you running?
You may wonder this, mid-footfall, wading through the atmospheric soup of summer, but frankly it’s the wrong question. The right question is “How can I run better … or at least less miserably in this heat?” The answer? Our Hot Weather Running Hacks below!
1. Be Patient:
It can take 1-2+ weeks to acclimatize to hot weather, so be kind to yourself. Increase intensity gradually. Over time your heart rate, sweat volume (an actual tracked metric in running science), and core temperature will stabilize.
2. Use the Elements:
Asphalt and concrete retain and radiate heat, becoming blacktop lakes of fire. Opt for grassy sheltered areas (like parks). Time runs for the early morning or late evening. And if possible, begin your run “with” the wind so that you have a nice cooling headwind on the way back.
3. Pre-Hydrate, Re-Hydrate:
Invest in electrolyte drinks, tabs, powders, or gels, and drink 16+oz of the liquid 1 hour before heading out, and 5-8oz every 20 minutes of your run.
You can even begin hydrating 12-24 hours in advance for tough trips. Keep in mind that alcohol, anti-depressants, and anti-histamines are all diuretics and can increase your dehydration risk.
4. Know the Signs:
Knowledge truly is power, and safety. Heat cramps, heat exhaustion, heatstroke, and sun poisoning are all different and very real dangers of training in summer. Take a moment to review the symptoms of and remedies for the different Heat Effect Stages.
5. Hide! (from the sun):
Long-sleeve everything or speedos and sunscreen? Regardless of your covering preference, to prevent the misery of sun poisoning opt for lightweight microfiber polyester and cotton blends, and SPF of 30 or higher.
6. Ditch Pride:
Running is hard and your body knows it. In the heat, your pace can naturally slow 20-30s/mile for every 5°F increase in temperature above 60°F. Let it. Especially during the acclimation phase.
Ok, admittedly, the jig is up — you can’t really hack through the summer heat (Earth wins this round). But you can make training a much safer and enjoyable process with a little insight, a sports drink, and these cool tips!
