Running Tips for Running in the heat.
RUN_LIFT_EAT
Posts: 537 Member
As of the writing of this, Spring is right around the corner, and with it, an increase in outside temps. While most of us will welcome the warmer temps so we can don the shorts and tees, we must begin to plan for the eventual summer weather. So, while I was running today, I thought I would share some tips I've learned from running for many many years in the hot AZ sun. I feel it is the duty of those of us who learn things the hard way to share their knowledge with others, so that they won't have to suffer the same fates.
This advice is intended for newer runners, or runners who will be facing the heat for the first time (maybe you relocated to AZ).
First thing I need to say - this is free internet information. I am NOT your daddy, and you are ALWAYS responsible for yourself and your own actions. If common sense eludes you, you may wish to stay inside that padded room of yours. I don't presume to be a doctor, or aware of any 'special' condition you may have that would put you in harm's way should you follow this advice. Only you know your body, and it's limitations. ALWAYS listen to your body!!! Now let's get started. :-)
1. Hydration, Hydration, Hydration!!!
We all know you should be drinking 8-10 glasses a day, under normal conditions; if you plan on running in the heat, you'll want to shoot for a gallon or more per day. You should be peeing clear BEFORE you start your run. If not, you are already behind the 8-ball. Depending on the length of your run, you may get into serious trouble by starting a long run partially dehydrated. So drink lots: before, during, and after your run. And before someone shouts "water toxicity" or "hyponatremia", please know that these conditions are very rare, and are typically only seen in prolonged sporting events where no other form of nutrition or electrolyte replacement takes place - Not a worry for the typical person going for a 12 mile run. So drink up, and pee lots!
When you are done running, you need to start drinking up again. It is not uncommon to lose several pounds during a long hot run, just from sweat alone. I've personally seen 8-10 pound deficits after a 2 hour run, and that includes the 80 ounces of liquid I drank during/ after the run. It's not fat you lost, people, it's valuable water. So replenish your muscles afterwards. It may take the better half of the day and night just to top off the muscles again. It's even more vital if you have another run planned the following day.
I recommend freezing half a water bottle prior to heading out. Top it off before you walk out the door, and halfway though the run, it'll still be cool. I've also invested in Polar Bottles. These are insulated to keep your drink cooler just a little bit longer. Regardless, you'll become accustomed to drinking warm water.
2. Clothing!
Stick to moisture wicking fabrics. They come in assorted names - Dry Fit, Technical Fibers, Synthetic, etc. These materials help pull the sweat away from your skin, so it can evaporate, which aids in cooling. You really don't want wet skin. Stay away from cotton if you can.
Cover as much skin as possible. I frequently see people choosing tank tops, thinking it will cool them. The opposite is true. The sun cooks your skin, raising your body temp, and interrupts the natural sweating process. So cover those shoulders and arms if you can. You would be much better off if your sleeves absorbed the sweat, and thereby working as an evaporative cooler; not to mention the insulating factor caused by that little layer of trapped air between the clothing and your skin. So cover up!
Wear a mesh hat! It keeps the direct sunlight from cooking the top of your head, creates an insulation barrier between your head and the hat, and captures sweat to aid in cooling. Hats are good. If you can find a hat with a tail (french foreign legion style), even better. I can't tell you how nice it feels when it covers the ears and neck, especially after you wet it. Heaven!
Sunglasses - Wear 'em!
3. Gear!
Quick list:
- Sunblock!!!
- Lip Balm
- Bodyglide (prevents chaffing)
- Wet Wipes
- Neck Gaiter
- Bandana - tons of uses -- wipe off sweat, when soaked can cool your neck or other areas, use to cover neck, headcover, sweatband, clean road rash, etc.
- Camelbak or Hydration System - You'll obviously need a way to carry your liquids. There are lots of choices here, and personal preference seems to dictate style. I prefer a single water bottle for up to 60min, and my Camelbak for longer runs. It just holds a lot more liquid.
- Cell Phone!!!
4. Route Planning!
- It's important to run 'known' routes on hot days. You'll want to choose a route that affords you the most shade, water stops, and ability for rescue should you crash.
- If you are running an out-and-back route, put the breeze in your face on the way back. For other routes, try to save the shady side of the mountain for the back half of the run.
- Try to run near water sources (lakes, streams, canals, ponds, etc). The evaporation effect from water sources helps bring the air temps down a tad, and in an emergency, a quick dip can save your *****! (been there, done that!)
- Another idea is to run loops that will bring you back to a water source at regular intervals (your car, house, water fountain, etc). You can also place water bottles ahead on your route to replenish your supply.
- Choose a route that gets you off the ashpalt/ pavement. The stored heat in the asphalt/ concrete work against you from the bottom-up. I prefer trails in the summer months. It's make a lot of difference.
5. Nutrition & Supplements!
You won't want to rely solely on water during your hot weather runs. You will sweat out too many vital minerals, and it's crucial to replace them. This is where it's important to know your body. You can make your run more successful by planning ahead with a good multi-vitamin and sound nutrition. This fuels the machine to start the run, but during the run you'll need to replenish.
Some examples of running nutrition:
- Drinks (Gatorade, Powerade, Clif Shot, etc. There are dozens of electrolyte replacement drinks to choose from. Test them on short runs, not during a long run)
- Gels, Beans, Gummies, Chews, etc.
- Pills (electrolyte, sodium, potassium, and other mineral replacement capsules)
Regardless if I choose a sports drink to supplement the water during a run, I will always have a bottle with just pure water on longer runs. You need only pour Gatorade over your head to cool off one time to realize the value of pure water.
6. When to run!
The best time of day to run is obviously the coolest. But not many people want to get up at 4am for their run. If you're a morning person, then sunrise is ideal, but if your lifestyle doesn't allow this, then the next best time is sundown and later. Unless you are a seasoned veteran, accustomed to running in the heat, stay the heck out of the midday sun. It simply doesn't care how fast it kills you.
7. Oh *kitten*!
Inevitably your plan may fall apart on you. So it's important to be aware of the early warning systems that your system is shutting down on you. You will already be starting with a higher heart rate. The heat causes this automatically. Know your HR, and you'll be more conscious when things are going south.
Here's a link to a description of the various signs and symptoms of heat exhaustion and heat stroke. Please learn these signs and symptoms so you don't get yourself into trouble.
http://www.medicinenet.com/heat_exhaustion/article.htm
http://www.medicinenet.com/heat_stroke/article.htm
Summary
While it may seem daunting, it's totally doable to run in the heat. Last year, the temp for my average daily run was 105 degrees, with the hottest being 111 degrees (right at sundown). Just be smart, plan ahead, and listen to your body. No matter how much you've planned for it, always have a phone and someone on call that can pick you up. There is nothing more desperate than running out of water, overheating, no shade, and still having to walk 4-5 miles to your car.
To my seasoned Veteran runners. Please share your wealth of knowledge. I don't assume to know it all, ESPECIALLY when running in really humid areas. Please share your advice so our new running buddies have a safe running summer. Thanks!
This advice is intended for newer runners, or runners who will be facing the heat for the first time (maybe you relocated to AZ).
First thing I need to say - this is free internet information. I am NOT your daddy, and you are ALWAYS responsible for yourself and your own actions. If common sense eludes you, you may wish to stay inside that padded room of yours. I don't presume to be a doctor, or aware of any 'special' condition you may have that would put you in harm's way should you follow this advice. Only you know your body, and it's limitations. ALWAYS listen to your body!!! Now let's get started. :-)
1. Hydration, Hydration, Hydration!!!
We all know you should be drinking 8-10 glasses a day, under normal conditions; if you plan on running in the heat, you'll want to shoot for a gallon or more per day. You should be peeing clear BEFORE you start your run. If not, you are already behind the 8-ball. Depending on the length of your run, you may get into serious trouble by starting a long run partially dehydrated. So drink lots: before, during, and after your run. And before someone shouts "water toxicity" or "hyponatremia", please know that these conditions are very rare, and are typically only seen in prolonged sporting events where no other form of nutrition or electrolyte replacement takes place - Not a worry for the typical person going for a 12 mile run. So drink up, and pee lots!
When you are done running, you need to start drinking up again. It is not uncommon to lose several pounds during a long hot run, just from sweat alone. I've personally seen 8-10 pound deficits after a 2 hour run, and that includes the 80 ounces of liquid I drank during/ after the run. It's not fat you lost, people, it's valuable water. So replenish your muscles afterwards. It may take the better half of the day and night just to top off the muscles again. It's even more vital if you have another run planned the following day.
I recommend freezing half a water bottle prior to heading out. Top it off before you walk out the door, and halfway though the run, it'll still be cool. I've also invested in Polar Bottles. These are insulated to keep your drink cooler just a little bit longer. Regardless, you'll become accustomed to drinking warm water.
2. Clothing!
Stick to moisture wicking fabrics. They come in assorted names - Dry Fit, Technical Fibers, Synthetic, etc. These materials help pull the sweat away from your skin, so it can evaporate, which aids in cooling. You really don't want wet skin. Stay away from cotton if you can.
Cover as much skin as possible. I frequently see people choosing tank tops, thinking it will cool them. The opposite is true. The sun cooks your skin, raising your body temp, and interrupts the natural sweating process. So cover those shoulders and arms if you can. You would be much better off if your sleeves absorbed the sweat, and thereby working as an evaporative cooler; not to mention the insulating factor caused by that little layer of trapped air between the clothing and your skin. So cover up!
Wear a mesh hat! It keeps the direct sunlight from cooking the top of your head, creates an insulation barrier between your head and the hat, and captures sweat to aid in cooling. Hats are good. If you can find a hat with a tail (french foreign legion style), even better. I can't tell you how nice it feels when it covers the ears and neck, especially after you wet it. Heaven!
Sunglasses - Wear 'em!
3. Gear!
Quick list:
- Sunblock!!!
- Lip Balm
- Bodyglide (prevents chaffing)
- Wet Wipes
- Neck Gaiter
- Bandana - tons of uses -- wipe off sweat, when soaked can cool your neck or other areas, use to cover neck, headcover, sweatband, clean road rash, etc.
- Camelbak or Hydration System - You'll obviously need a way to carry your liquids. There are lots of choices here, and personal preference seems to dictate style. I prefer a single water bottle for up to 60min, and my Camelbak for longer runs. It just holds a lot more liquid.
- Cell Phone!!!
4. Route Planning!
- It's important to run 'known' routes on hot days. You'll want to choose a route that affords you the most shade, water stops, and ability for rescue should you crash.
- If you are running an out-and-back route, put the breeze in your face on the way back. For other routes, try to save the shady side of the mountain for the back half of the run.
- Try to run near water sources (lakes, streams, canals, ponds, etc). The evaporation effect from water sources helps bring the air temps down a tad, and in an emergency, a quick dip can save your *****! (been there, done that!)
- Another idea is to run loops that will bring you back to a water source at regular intervals (your car, house, water fountain, etc). You can also place water bottles ahead on your route to replenish your supply.
- Choose a route that gets you off the ashpalt/ pavement. The stored heat in the asphalt/ concrete work against you from the bottom-up. I prefer trails in the summer months. It's make a lot of difference.
5. Nutrition & Supplements!
You won't want to rely solely on water during your hot weather runs. You will sweat out too many vital minerals, and it's crucial to replace them. This is where it's important to know your body. You can make your run more successful by planning ahead with a good multi-vitamin and sound nutrition. This fuels the machine to start the run, but during the run you'll need to replenish.
Some examples of running nutrition:
- Drinks (Gatorade, Powerade, Clif Shot, etc. There are dozens of electrolyte replacement drinks to choose from. Test them on short runs, not during a long run)
- Gels, Beans, Gummies, Chews, etc.
- Pills (electrolyte, sodium, potassium, and other mineral replacement capsules)
Regardless if I choose a sports drink to supplement the water during a run, I will always have a bottle with just pure water on longer runs. You need only pour Gatorade over your head to cool off one time to realize the value of pure water.
6. When to run!
The best time of day to run is obviously the coolest. But not many people want to get up at 4am for their run. If you're a morning person, then sunrise is ideal, but if your lifestyle doesn't allow this, then the next best time is sundown and later. Unless you are a seasoned veteran, accustomed to running in the heat, stay the heck out of the midday sun. It simply doesn't care how fast it kills you.
7. Oh *kitten*!
Inevitably your plan may fall apart on you. So it's important to be aware of the early warning systems that your system is shutting down on you. You will already be starting with a higher heart rate. The heat causes this automatically. Know your HR, and you'll be more conscious when things are going south.
Here's a link to a description of the various signs and symptoms of heat exhaustion and heat stroke. Please learn these signs and symptoms so you don't get yourself into trouble.
http://www.medicinenet.com/heat_exhaustion/article.htm
http://www.medicinenet.com/heat_stroke/article.htm
Summary
While it may seem daunting, it's totally doable to run in the heat. Last year, the temp for my average daily run was 105 degrees, with the hottest being 111 degrees (right at sundown). Just be smart, plan ahead, and listen to your body. No matter how much you've planned for it, always have a phone and someone on call that can pick you up. There is nothing more desperate than running out of water, overheating, no shade, and still having to walk 4-5 miles to your car.
To my seasoned Veteran runners. Please share your wealth of knowledge. I don't assume to know it all, ESPECIALLY when running in really humid areas. Please share your advice so our new running buddies have a safe running summer. Thanks!
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Replies
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I'm really anxious about upcoming warm weather running. It's supposed to be 70s the next few days here. Last year I had worked up to about 7 miles in cooler weather but by July I found that after only 20 mins I was getting chills and seeing spots. Run after run came to an abrupt stop for fear of face-planting. I was drinking 80-100oz of water a day. I tried leaving a small bottle of G2 (low sugar Gatorade) on a bench and grabbing a sip as a I ran by. It didn't seem to help and made my stomach hurt.
It's humid here and I'm a heavy sweater. When others are standing around loving summer weather I have sweat running down my back and legs at all times. I just don't know what to do to be able to run in the heat??? Oh, and yes, I was running as early or late as possible, not like high noon, and seeking out shade. 20 mins just seems like a ridiculously short amount of time to be experiencing dehydration from running?
I just started back running Jan 1 after 8 weeks off healing an injury. I love winter running and I'm so sad that summer seems to be coming early here
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Rule #1: Expect to run slower. At least, at first. As you adjust to the heat, your pace may pick back up, or it may not. I live in Houston, Tx and run year round outside. I do very little "speed work" in the summer and mostly focus on easy-paced runs. Even then, my pace is 1 minute to 1.5 minutes slower per mile than other times of the year. The heat is extra stress, so just respect it.0
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brandiuntz wrote: »Rule #1: Expect to run slower. At least, at first. As you adjust to the heat, your pace may pick back up, or it may not. I live in Houston, Tx and run year round outside. I do very little "speed work" in the summer and mostly focus on easy-paced runs. Even then, my pace is 1 minute to 1.5 minutes slower per mile than other times of the year. The heat is extra stress, so just respect it.
+1
Dallas, Tx here. Typically 10-15% less humid than Houston, and 5-ish degrees hotter.
Slowing the f- down is the best advice. For those who are also in areas where everyone seems to think it's necessary to have the thermostat turned to 65F when it's 95+ outside (and you spend a decent amount of time indoors), you may never adjust to the heat. Personally, my pace never sped back up in the summer.0 -
I really appreciate this! I'm very much a novice, and as a Floridian I've been dreading the one-two punch of heat and humidity that always comes around March/April.0
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Conversely don't go nuts with the water either. Too much is more dangerous than not enough. Common sense - if you are thirsty - drink, but don't force it down. Heat will reduce your maximum/race pace but it's not 20+ % slower. Watch for heat exhaustion. Do easy runs when it's hot, not intervals/hard runs.
And yes if you have a choice, run in the morning/evening when it's cooler. Less stress.
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brandiuntz wrote: »Rule #1: Expect to run slower. At least, at first. As you adjust to the heat, your pace may pick back up, or it may not. I live in Houston, Tx and run year round outside. I do very little "speed work" in the summer and mostly focus on easy-paced runs. Even then, my pace is 1 minute to 1.5 minutes slower per mile than other times of the year. The heat is extra stress, so just respect it.
This!
Your heart rate will be elevated from the very start (compared to cooler runs), and your times will suffer. I like to think of my blood as sludge when it's hot out. Sludge doesn't flow through muscles very fast. This kills the pace!0 -
Great article! Thanks for sharing
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