Running in the heat -- tips?

eep223

Hello,

I'm just getting back into running after a prolonged break. I live in the American South and "summer" has started to kick in here, with mega heat and humidity. I run after work (the only time I can fit it in), which is not ideal. I upped my mileage from 2-3 miles yesterday and the last mile truly did me in. I ended up walking most of the last portion and had a couple people ask me if I was okay afterwards. I run a loop with several drinking fountains along the way and try to stick to the shade. What else can I do? Please share your tips! Is it simply a matter of taking it slow and letting me body adjust to running/ the heat again?

WhatMeRunning

No matter what time of day you run, hydrate, hydrate, hydrate! Before, during and after. Run slower if you are not already. The idea is to run by effort, not pace. Your heart will have to work harder (beat faster) to rush blood to your skin to cool down meaning less blood for your muscles. So you will be slower for the same effort. Adding in walk breaks is a good idea on really hot days because sometimes even running about as slow as you can isn't enough. The key is to get out there and get some miles in, stay as cool as possible (and hydrated). You will reap rewards for it in the fall when the weather cools off.

sunnybeaches105

In addition to the above, spend more time outside and don't over-air condition your house. I workout almost entirely outside (in Florida) which often means mid-90s+ in the summer. Allow yourself to acclimate.

niblue

I spent a few weeks in Bahrain in the summer and due to the heat and humidity I added in some walking breaks into my runs and that helped.

BethAnnieT

Take a very cold bottle of water with you. I lived in Vegas and I would just run holding a small, semi-frozen bottle of water (didn't stay frozen long), switching it from hand to hand every few minutes. Then anytime I saw a sprinkler on, I'd try to run through it. Also, walk breaks and "just stand here in the shade for a minute and dump water on my head" breaks were very helpful.

rsclause

The only way I can deal with the heat (South Carolina) is to run before sunrise, and its still humid. For times I need exercise in the sun & heat I bought a bike so I can get some wind and carry water with me.

rsclause

For you folks in the arid dry heat the get wet or run through a sprinkler may work but in a humid climate you are already wet

_Waffle_

WhatMeRunning wrote: »

No matter what time of day you run, hydrate, hydrate, hydrate! Before, during and after. Run slower if you are not already. The idea is to run by effort, not pace. Your heart will have to work harder (beat faster) to rush blood to your skin to cool down meaning less blood for your muscles. So you will be slower for the same effort. Adding in walk breaks is a good idea on really hot days because sometimes even running about as slow as you can isn't enough. The key is to get out there and get some miles in, stay as cool as possible (and hydrated). You will reap rewards for it in the fall when the weather cools off.

Yep. Slow down and take a walk break if you feel like you need one.

cwolfman13

summer is generally when I switch my ride times from PM to early AM...it sucks and I hate getting up at 4:45/5 AM but it beats riding in 100* + temperatures.

Packerjohn

As @sunnybeaches105 said, acclimate to the heat. Spend time hanging out outside instead of sitting by the AC. It doesn't surprise me when people say they can't exercise in the heat and they spend 23 hours of the day in the AC.

mommazach

Heat slows me down considerably. The hotter it gets, the slower my times have been. Make sure you find a moisture wicking shirt to run in, as well as shoes with vents in them. Heat exhaustion is a major factor. Jog, walk to recover, then jog again.

Wicked_Seraph

Not OP but thank you all for your advice.

I didn't understand why my heart rate was always ridiculously high during a late-afternoon run, even while walking.

I've been weirdly worried that my runs don't count since I spend the last mile or so mostly walking... good to see that walk breaks are recommended! :>

_Waffle_

Wicked_Seraph wrote: »

Not OP but thank you all for your advice.

I didn't understand why my heart rate was always ridiculously high during a late-afternoon run, even while walking.

I've been weirdly worried that my runs don't count since I spend the last mile or so mostly walking... good to see that walk breaks are recommended! :>

Na, that's not even a thing to worry about. You're still improving your cardio endurance. It sucks that you don't get the same feeling of running faster in cool weather but you're still getting nearly all the benefits.

I make promises to myself in the summer. "Make it to that bridge and you can walk till your HR drops below 140" or I'll do something like leave ice water in the car so I'll hit it after a few miles and get a short break.

niblue

mommazach wrote: »

Heat slows me down considerably. The hotter it gets, the slower my times have been.

I found the same. I reckoned running in the heat in Bahrain I was about 6 minutes slower over 5K compared to when I was running in London.

stealthq

Definitely slow down. Might want to try adding a pinch of electrolytes to your water. If you can run when the sun's not up, do it. It helps a lot.

I'm running at 10pm these days because I haven't been able to make the switch to 4am yet. It's still loads better than running after work at the hottest time of the day (95+F).

eep223

Thanks, some great tips here! I especially appreciate the less time in the ac and the frozen water bottle advice. It's hard because I've been trying to build back up to running from run/walking, and as the weather gets hotter I just feel like I'm not progressing. But you're right, it's about the effort not the times. I just need to keep reminding myself that!

eep223

cwolfman13 wrote: »

summer is generally when I switch my ride times from PM to early AM...it sucks and I hate getting up at 4:45/5 AM but it beats riding in 100* + temperatures.

I truly wish I could do that. I miss my morning runs! Getting up too early is wayyy easier than dealing with this heat!

robininfl

Yeah, I go early, 0530. Even in the winter, but in the summer it's perfect. Hot but no sun. Heatstroke is no joke, go slow if you need to.

mommarnurse

eep223 wrote: »

Thanks, some great tips here! I especially appreciate the less time in the ac and the frozen water bottle advice. It's hard because I've been trying to build back up to running from run/walking, and as the weather gets hotter I just feel like I'm not progressing. But you're right, it's about the effort not the times. I just need to keep reminding myself that!

Yesterday I discovered that I could run repeated loops of the shady part of the trails at a nearby park and it made a huge difference.

caitlinrn83

South Alabama here. I go at 0415-it's the only time it's not miserably oppressive.

jaxCarrie

I live in Florida and (for me) it takes about 2-3 weeks to get used to running thru puddles (i.e. the air). I'm an AM runner though but my husband runs at night (after work). If the sun's out....some sort of hat (white instead of black). Go slower (someone else said it...run by feel, not by watch)....you'll be faster come fall!! Don't get discouraged. Summer is tough!!

If you are a heavy sweat'er, refuel with some gatorade in your bottle (mix with your water). If you are going out for more than 2-3 miles, take this concoction with you...it will help. If you do circles, you can always add an bandana soaked in ice water around your neck. That helps get your core temp down (more of a long run thing?). If you are going out for longer runs (like + 1 hour) I'd say salt pills, but it doesn't seem like you are going this far...and it's not for everyone.

Wicked_Seraph

_Waffle_ wrote: »

Wicked_Seraph wrote: »

Not OP but thank you all for your advice.

I didn't understand why my heart rate was always ridiculously high during a late-afternoon run, even while walking.

I've been weirdly worried that my runs don't count since I spend the last mile or so mostly walking... good to see that walk breaks are recommended! :>

Na, that's not even a thing to worry about. You're still improving your cardio endurance. It sucks that you don't get the same feeling of running faster in cool weather but you're still getting nearly all the benefits.

I make promises to myself in the summer. "Make it to that bridge and you can walk till your HR drops below 140" or I'll do something like leave ice water in the car so I'll hit it after a few miles and get a short break.

Funnily enough, I did Zombies5K when the weather was still decent outside (January to late April). I completed the program a few weeks ago and was like "wtf, I managed to run 5K with no issues a few weeks ago, and now I'm struggling after 2 miles...?" Part of it might be a mental thing, I admit. But the other day was a run that turned into a walk because of several swarms of gnats

eep223

jaxCarrie wrote: »

I live in Florida and (for me) it takes about 2-3 weeks to get used to running thru puddles (i.e. the air). I'm an AM runner though but my husband runs at night (after work). If the sun's out....some sort of hat (white instead of black). Go slower (someone else said it...run by feel, not by watch)....you'll be faster come fall!! Don't get discouraged. Summer is tough!!

If you are a heavy sweat'er, refuel with some gatorade in your bottle (mix with your water). If you are going out for more than 2-3 miles, take this concoction with you...it will help. If you do circles, you can always add an bandana soaked in ice water around your neck. That helps get your core temp down (more of a long run thing?). If you are going out for longer runs (like + 1 hour) I'd say salt pills, but it doesn't seem like you are going this far...and it's not for everyone.

Thanks! I'm hoping I'll be Super Runner come fall! Right now I'm only shooting for 2-3 miles, but I'm hoping to progress into a long run on the weekends (when I AM able to run early). I might try the bandana trick, though. I've heard of others doing that, but I've never tried it myself. I felt like my hydration was okay yesterday, but my core temp was just way too high. I always thought any extra fabric on me would just be too much, but I can see now that it would probably be useful.

SueInAz

It's reached the part of the year, here, where the temp never gets below 75°F and afternoon highs are over 100° and even above 110°. Morning runs are a must because even after the sun goes down it's still 90-100°.

It's dry enough here that running with a wet shirt or a wet cooling cloth around my neck helps a lot. I've found even during the rainy season that helps because the wind you create while running gets cooled by the wet cloth, so don't knock it in more humid locations. Hot and dry is really uncomfortable, too, when your sweat is gone the instant it leaves your body!

The frozen water bottle trick works well, too, as long as your runs aren't too long and the ice melts. My hands get hot when it's over 70° and dry and I'm running more than a couple of miles so the water bottle keeps them feeling nice and it's good to roll on your neck, too.

c50blvdbabe

This is all great advice. Definitely run by how you feel. Sometimes a 1 mile run will feel like a 5k depending on how hot it is.
Also, I too run with a camelbak or with a belt with frozen water bottles. It helps with hydration and placing the cold bottle on my neck from time to time.
Lastly, give it a few weeks and you will begin to be able to tolerate the higher temps. But always, always, always run by how you feel and walk whenever you have to for how long you need to.

pebble4321

Is it an option to get up super early and run before work? That's the the only time I run in the summer, it's just way too hot in the afternoons, I think I would get heat stroke in my part of the world.

If not, then I think you'll just have to slow down, try to find a shady route, drink lots, and maybe look into something to help keep your electrolytes in balance - so a sports drink or something you can add to water to give you the salt/sugar etc.
And don't stop drinking when you get home, again pay attention to how you feel, you need to balance your electrolytes so you might need more than just water. I find that I often feel crummy late in the day after I've done a long hot run, which probably means I'm either stil dehydrated or just out of balance.

It's probably also worth reading up on the signs of heat stress too - you want to stop before you put yourself at risk. Some of them are pretty obvious but you also need to be aware of mood and behaviour. My DH works in a region where they get "critical heat" (over 50C) in the summer and they are all told to look out for someone who is irrationally angry or confused or behaving strangely. So, if you just aren't feeling right or are irrationally cranky, it may be a good sign that you need to have a walk break or a rest in the shade or maybe pull the pin for the day. Repeated loops that give you an easy option to stop early if needed might be the way to go too, rather than a longer out and back.

(Now I'm jealous, it was 3C when I went running earlier in the week, and drizzling with rain this morning. I hate running when it's dark/cold/wet!)

antennachick

I got use to doing running by doing intervals last summer..I would run in the sun parts and walk in the shade parks of the path...lol now I can run around 5 miles without a break so I guess it helped
Stay hydrated is the most important thing for sure!

JKI19

eep223 wrote: »

Hello,

I'm just getting back into running after a prolonged break. I live in the American South and "summer" has started to kick in here, with mega heat and humidity. I run after work (the only time I can fit it in), which is not ideal. I upped my mileage from 2-3 miles yesterday and the last mile truly did me in. I ended up walking most of the last portion and had a couple people ask me if I was okay afterwards. I run a loop with several drinking fountains along the way and try to stick to the shade. What else can I do? Please share your tips! Is it simply a matter of taking it slow and letting me body adjust to running/ the heat again?

Hydrate, hydrate, hydrate..oh and shower after. Sweating is good for the body as it releases toxins, just watch out for those UV rays. Investing in some good sun screen/protective clothing goes a long way.

eep223

antennachick wrote: »

I got use to doing running by doing intervals last summer..I would run in the sun parts and walk in the shade parks of the path...lol now I can run around 5 miles without a break so I guess it helped
Stay hydrated is the most important thing for sure!

That's a great idea! Maximize that time in the shade... Thanks, all.

williammuney

eep223 wrote: »

Hello,

I'm just getting back into running after a prolonged break. I live in the American South and "summer" has started to kick in here, with mega heat and humidity. I run after work (the only time I can fit it in), which is not ideal. I upped my mileage from 2-3 miles yesterday and the last mile truly did me in. I ended up walking most of the last portion and had a couple people ask me if I was okay afterwards. I run a loop with several drinking fountains along the way and try to stick to the shade. What else can I do? Please share your tips! Is it simply a matter of taking it slow and letting me body adjust to running/ the heat again?

I live in the south also

williammuney

Run slower or get a camel back full of ice water