The temperatures here have been pretty high. We’ve reached over 100 degrees this past Saturday, and even though the gym is air conditioned it is still super warm in there! Living in the Philadelphia suburbs means one thing during summer… HUMIDITY. It’s terrible. I honestly haven’t gone for an outside run (except during races) since April I think. I despise running in the summer outdoors. I love running in the cold.
That being said, I’m still running. Running in the gym can get humid and muggy too. It’s important that you make sure take into consideration these 5 tips for running in the heat.
- HYDRATE! This is probably the most important. You should take in 4 to 6 ounces of fluid every 20 minutes during your runs. If you’re running faster than a pace of 8:00 you should up the water to 6 to 8 ounces of water. I will probably invest in a Revenge R20from Fuel Belt for the half marathon, because I want to make sure I have water on me at all times.
- Dress properly. No 100% cotton, please. It’s important to wear moisture wicking clothing in all climates, but especially in the heat! Technical apparel will allow moisture to pass through them to be evaporated, keeping your cooler. I also make sure that I wear my Lululemon headband to keep my hair out of my face. I hate when my layers in my hair fall on my face while running! My favorite bottoms to wear are my Nike Tempo shorts. They are moisture wicking and aren’t too short. I don’t feel insecure running in these!
- Choose times wisely. If you can find a time during the day that the heat and humidity isn’t as bad, obviously run during that time. Sometimes you just have to sacrifice an extra hour of sleep to get in a great run. Although its not THAT much cooler here in the mornings, it’s much better to get a run in earlier than later.
- Protect your skin. I forget this sometimes, but its very important to wear SPF when running outside in any temperature. There’s nothing worse than a killer sunburn or awkward tan lines! Be safe out there.
- BE SMART. If it’s too hot outside, don’t go. If it’s hard to breathe just walking to get the mail, don’t go. It just doesn’t make sense and isn’t worth passing out. Bring your run inside on the treadmill, or maybe do some weight training or group fitness class instead.
What are your tips for running in the heat?
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Yes, it’s SUCH a good idea to pick your times to run! Tomorrow I’m going to try to run early in the morning before it gets too hot.
Yea, I prefer mornings, or right around sunset!
Drop your pace! When it’s hot, you should drop at least 30-60 seconds off your pace. Better yet, don’t pay attention to pace at all – run on perceived effort alone. It’s going to be much, much harder to hold a fast pace when the temps are rising.
Great list! I make sure to put these practices into place when I know a hot one is a comin’!