20 May Tips for Running in the Heat
Running in hot weather puts additional stress on your body and can feel much more difficult as opposed to cooler weather or indoor temperatures.
It’s been demonstrated that our running performance decreases as temperatures rise. And as temperatures rise, heat illness is a more serious concern for runners.
A little extra planning may be needed during the summer months to perform your best and stay safe. So, here are my top tips for beating the heat on your summer runs!
Tips for Running in the Heat
1. Wear the right gear
Dark colors absorb heat, so choose something light colored to wear. Make sure it’s lightweight and breathable. Clothing with vents or mesh are a great option! To protect your skin from the sun, wear a hat or visor, sunglasses and waterproof sunscreen.
2. Stay hydrated
When it’s hot outside, hydration is especially important and additional fluids are needed. As the temperature gets hotter, the more we sweat. Which means more fluids are lost and will need to be replaced!
Carry a water bottle around with you throughout the day and take a few sips every now and then to stay hydrated. Certain foods like many fruits and vegetables, milk, yogurt and soups have a very high water content and can contribute to your daily fluid needs as well!
About 30 minutes before your run, drink a few sips of a sports drink to give you some electrolytes and additional fuel. Then on your run, make sure to carry fluids and electrolytes with you, even on shorter runs!
For more details on electrolytes – what they are, when and why we need them, and which ones are the best – check out my other blog posts below:
Electrolyte Replacement Review
3. Fuel properly
Besides staying hydrated, it’s important to make sure you’re fueled up! The heat already makes running feel harder, but if you’re running on empty it’ll only make it worse. Before you head out, have a high carb snack to provide you with the energy you need to fuel your run!
Curious about more details on when and what exactly to eat? Check out this blog post:
What to Eat Before and After a Workout
4. Avoid running in peak temperatures
Midday is when it’s the sunniest and hottest out. If it’s possible, choose to run in the mornings and evenings when the temperature is significantly cooler!
5. Plan a shady route
If running in early or later in the day doesn’t fit with your schedule, plan a shady route! Concrete and asphalt are known to retain heat, and that means they will feel MUCH hotter on your run. Find a park with a path and trees to run through. It will not only provide shade, but great scenery!
6. Slow down
Hotter temperatures will increase your rate of perceived exertion. This means it might feel a whole lot harder to run than it does in cooler weather. Start slower than usual so your body temperature and heart rate don’t spike too early on your run. This will help you perform better for a little longer.
Your body needs to time adjust to higher temperatures, so avoid intense training sessions during this time to allow your body to acclimate. Take it easy and adjust your pace to stay in your easy zone!
Wondering how to find your easy zone? Read all about it in this blog post:
7. Listen to your body
Pay attention to what your body is telling you. If you’re struggling during a run and experience symptoms like extreme fatigue, muscle cramps, weakness, headaches or dizziness, – it may be a sign to get out of the sun and focus on cooling down.
The bottom line
Running in the heat adds a whole new level of difficulty to running for everyone! It may take your body a couple weeks to become acclimatized to the hotter weather. But there are so many things you can do to help make running in the heat easier.
The best thing you can do to perform your best is to properly fuel and hydrate, protect yourself from the sun, and slow down! There’s no need to kill yourself trying to maintain your typical pace. Take it down a notch, listen to your body and enjoy your summer runs!
Do you need a personalized nutrition and training program to help build your confidence as a runner? Click here to learn more about my Fuel Train Recover Course!
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