Running in HEAT

hannahbfennessey

Hey! Im not a huge runner, I generally only go between 2 and 3 miles per run which im fine with. But hot dang its sooo hot and humid lately! I run outdoors and on a trail with some good shade trees so thats good. But any advice for running in the heat?

AnnPT77

Other than hydrating well, picking times of day that are less hot/humid, moderating pace when conditions are tough, sacrificing enjoyment to run on an indoor track with cooler conditions? Not really.

I don't run, but I row (boats), usually at least 4x a week in season, hour-ish each time. There is little or no shade out on the water, and it's been very hot and humid here.

For me, acclimatizing myself to heat gradually is part of making this work. The seasons usually do that for me here, but I do the equivalent of things mentioned in my first paragraph, too.

One other thing I do, that might help you, dunno, is to wear a mostly-cotton cap and soak it in water before I row, which helps with evaporative cooling even when it's humid. I sometimes even wet down my clothing. Under worst conditions, especially worst heat on race days, I've taken an extra water bottle in the boat just to dump on myself right before the race start. One of our coaches sometimes puts ice on her head under her hat! (I haven't tried that. 😉)

I used to use one of those cooling neck ties, a thing that has water-absorbing crystals in it. I'd put in water in the fridge at home overnight-ish, then wear it to row. That helped a little, too.

I don't know whether there are drinking fountains (even ones for dogs) or bodies of water on your run. If so, you might be able to simulate another of my tactics: When we stop on the river for a water break, I put one hand in the water to above my wrist for a minute or so (controlling the oars with the other), then switch to the other hand. Because veins/arteries are close to the surface in the wrist, that gives a mild boost to cooling. I've done the same at home with running water from faucet or hose, so a drinking fountain, restroom sink, or body of water might be able to be used similarly during a run.

DiscusTank5

An article in Triathlon Magazine this week noted that it takes about 2 weeks to acclimatize to heat. They recommend slowing your pace and adding electrolytes to your water when running in hot weather. Ann has good advice: run early in the AM if possible. The pros in triathlon often drench themselves in ice water during T2 (the transition after the bike and before the run) to stay cool(er).

Good luck!

tammylou33

I use a wrist water bottle and put it in the freezer an hour before my run.

spiriteagle99

Slow way down. Take walk breaks if needed. Running at dawn and dusk ensures more shade. Humidity is usually higher in the morning but it's hotter in the evening, so figure out which bothers you more. Run at night if it's safe where you live. (I had a friend who did most of his runs at midnight.) Hydrate well before your run and again when you finish. If you're out more than half an hour, bring water. Use an anti-chafe product on thighs, bra line, etc.

kmp9881

I freeze a half full water bottle or hydration vest bladder, depending on the length of the run. Top it off when I head out the door and it gives a little relief throughout the run. Filling with ice also helps if you didn't plan ahead, but it doesn't stay frozen/cold as long. I've also used cooling towels and hats (stay cool when soaked in water), but found they ended up causing chafing or discomfort on double digit runs. Not bad for anything under that 10 mile mark, though.

I generally keep runs to early mornings or evenings to avoid the worst of the heat when it gets miserbale out, although it can still be pretty sticky. This also allows me to take full advantage of automatic lawn sprinklers 😆 I'm positive the neighborhood I run in probably has 4am ring camera footage of me running through their sprinklers by the edge of the road.

Make sure you're replenishing electrolytes, even for a 5k distance. And lots of water. I don't do even the shortest runs without water in the summer.

It takes time and consistency to acclimate to summer running, but it does build great endurance for fall races. Just keep in mind that it's normal for your pace to slow down but still feel like max effort... your body is working hard to cool itself!

LiveOnceBeHappy

I do activity outside every single day in Tucson, Arizona. Bike rides start at 6:00 am. Pickleball and other bike rides start at 7:00. One group ride I contemplated was longer and started at 5:30. In other words, start early and be done before it heats up. And, you know, drink water.