running in the heat!
Replies
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Trails. Get under some trees. It makes all the difference.
Since you have an irrational fear of running in the dark, I second this.
safety first, not irrational fear
Get some lights.
not fall to the ground safety, like getting mugged safety
unless you feel like running beside me and being my body guard
I run in Memphis at night and early morning. If I can feel safe running at night in a city with the highest crime rate in the nation then anyone can.
ETA: If you are that worried about it though, talk to one of the Miami running clubs or groups. I am sure you will probably find someone near you to meet up with that early in the morning.
Kudos to you!!! I will choose to play it safe and run in the daylight.0 -
I know that there have been some serious issues on certain trail areas around here (example: three early morning assaults on the same greenway trail in 2 weeks), so I won't tell you that your fear is irrational because I don't know the situation. But, if you do want to take some steps in overcoming that and feeling better about protecting yourself, there are a lot of runner self defense courses around these days. Our local running store actually hosts one and the martial arts school I work at does another. So you have options out there if you want that extra confidence that can come from learning to protect yourself while running.
But, to beat the heat:
-consider a wet hat/ arm sleeves/etc if the humidity isn't too bad
-be easy on yourself, set smaller goals
-set your route so that you run into the wind on the later part of the run
- seek shade...but use a hat and sunglasses, too
-resolve to get use to it...it will take a little while, but you will acclimate
-prepare for next summer throughout the year by lowering body fat percentage...it can really help keep you cooler
all great suggestions
Thanks!
I think I will just power through like the trooper that I am. I think I will start using a hat and also, find a route with more shade.0 -
Like others said, your body gets used to it. Make sure you are hydrated and you will be fine.
I have run early in the morning and you will be surprised at how many cars are on the road headed to and from work at that time of the day. It may be that I'm just in a strong military town and they all head to work super super early. But, there is lots of traffic out.
I've seen runners running with large sticks and billy club like items if that would make you feel safer.
That all said, I will go back to what I said at the beginning.....you will get used to it. When I had to run in the afternoon heat after work, I would wear a hydration pack even for short runs. That way, I could drink when I wanted to and be able to spit it into my hands to douse my body and head with it. Works great.0 -
Like others said, your body gets used to it. Make sure you are hydrated and you will be fine.
I have run early in the morning and you will be surprised at how many cars are on the road headed to and from work at that time of the day. It may be that I'm just in a strong military town and they all head to work super super early. But, there is lots of traffic out.
I've seen runners running with large sticks and billy club like items if that would make you feel safer.
That all said, I will go back to what I said at the beginning.....you will get used to it. When I had to run in the afternoon heat after work, I would wear a hydration pack even for short runs. That way, I could drink when I wanted to and be able to spit it into my hands to douse my body and head with it. Works great.
I've thought about getting a telescoping baton in case I run into the wrong dog.0 -
I was attacked by a huge dog and successfully defended myself and came away with nothing but a pretty badly pulled core muscle that took me off running for 3 weeks.Like others said, your body gets used to it. Make sure you are hydrated and you will be fine.
I have run early in the morning and you will be surprised at how many cars are on the road headed to and from work at that time of the day. It may be that I'm just in a strong military town and they all head to work super super early. But, there is lots of traffic out.
I've seen runners running with large sticks and billy club like items if that would make you feel safer.
That all said, I will go back to what I said at the beginning.....you will get used to it. When I had to run in the afternoon heat after work, I would wear a hydration pack even for short runs. That way, I could drink when I wanted to and be able to spit it into my hands to douse my body and head with it. Works great.
I've thought about getting a telescoping baton in case I run into the wrong dog.
So, if I am running that way at all, I carry a large stick that has a natural knot at the end of it. That running route is to my parent's house and I only run that way if I am meeting my Mom for a run, she meets me part way and we keep going. I ditch the stick where I know I will pass by again and then head home.
Gives me peace of mind.
But a telescoping baton would be perfect!!
FWIW, my husband is a sheriff and we are looking into a concealed to carry permit and I have been looking at running holsters. That are some really nice ones out there. And if I was carrying concealed, he would let me run at the local (kinda secluded) shaded park without him. 0 -
OP,
Based on someone's response I understand you are from Miami. I travel very often to Miami at least 7 to 8 times in a year and I can understand from where you are coming.
My honest opinion to your situation scale back. Run with an intention to add miles. It should eventually get easy for you. I have no doubts about that and if possible up your water intake a day before. If you carry water during run make sure it has electroytes jus' water will not be as efficient.
P.S. I run on Ocean Drive all the time every time I'm in Miami b'coz that's where we live.
Good Luck and Happy summer.0 -
How do you guys do it? Im talking 97 degree heat with 100% humidity on some days.....
Im thinking of taking a hiatus from running until September. Its just so hot out there and its not worth it to have a heat stroke. I tried waiting until the sunset yesterday and I was still dripping-I think heat index was still around 90 when the sun set at around 8:20. Treadmills are a no go for me. So I might switch from running to swimming in the summer.
Thoughts? Suggestions?
So yesterday I did 11 miles in full sun with a temp of 95. It wasn't the most fun but it's manageable. Sure you're going to get very very sweaty. I lost almost 4 pounds in water and that was after drinking over 60 ounces. However, I took a frozen water bottle and stashed it on my route in a flower bed. I did a set of loops and every time I went past my water bottle had some ice cold water to drink. It was a lifesaver. Because it was stashed in the shade it didn't fully melt. If I was doing a shorter run I wouldn't have needed water at all. It's doable. And I would say my pace was off by only about 20 to 30 seconds per mile due to the heat.:drinker:0 -
as far as the weather goes, I suggest just running in the weather. The only weather that will stop me from running is lightning and icy conditions. I believe that running in all weather conditions makes me a better runner.
as far as the safety issue goes, I would say that your chances of being attacked by a dog are greater than being attacked by a mugger or rapists. That said, a dog attack doesn't have the emotional trauma typically associated with being assaulted by another human being.0 -
How do you guys do it? Im talking 97 degree heat with 100% humidity on some days.....
Im thinking of taking a hiatus from running until September. Its just so hot out there and its not worth it to have a heat stroke. I tried waiting until the sunset yesterday and I was still dripping-I think heat index was still around 90 when the sun set at around 8:20. Treadmills are a no go for me. So I might switch from running to swimming in the summer.
Thoughts? Suggestions?
So yesterday I did 11 miles in full sun with a temp of 95. It wasn't the most fun but it's manageable. Sure you're going to get very very sweaty. I lost almost 4 pounds in water and that was after drinking over 60 ounces. However, I took a frozen water bottle and stashed it on my route in a flower bed. I did a set of loops and every time I went past my water bottle had some ice cold water to drink. It was a lifesaver. Because it was stashed in the shade it didn't fully melt. If I was doing a shorter run I wouldn't have needed water at all. It's doable. And I would say my pace was off by only about 20 to 30 seconds per mile due to the heat.:drinker:
lol, stashed frozen water bottle! love this!!0 -
The last month we've generally been slightly below normal temps (5-10 most days) but now the heat is on the way and we're expected to be back to a bit above normal next week. (At least it's a DRY heat).0
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I jump in the pool before and after0
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I've started putting a sprinkler out and doing a one mile loop through my neighborhood.0
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I've started putting a sprinkler out and doing a one mile loop through my neighborhood.
LOL. Sometimes when running and it's getting warm, I'm grateful when I pass a home where their sprinklers near the sidewalk are on at that moment.0 -
I've started putting a sprinkler out and doing a one mile loop through my neighborhood.
LOL. Sometimes when running and it's getting warm, I'm grateful when I pass a home where their sprinklers near the sidewalk are on at that moment.
I have soo done this.
It looks more strange when you are running through a business' sprinklers though.0 -
I run in the Louisiana swamp--high temps & near 100% humidity daily. I am currently running 50ish miles per week in anticipation of training for a 50-mile ultra in Nov. To tell the truth, I dread training in this weather over summer than the actual race (which will be in Nashville).
As others said, it's all about acclimating yourself to the conditions. At this point if someone was just starting I would probably advise them not too (it's really hot here and I think the adjustment curve would be too risky). However, a few tricks to the conditions I've been using: 1) Run EARLY--I'm out at 4am most mornings, 2) Run with FUEL--gels, water, electrolytes I use a CamelBak with a 1.5 liter bladder (which is good for about 10 miles before I need to refill it), 3) DIET--probably the most important factor, you have to eat right plain & simple, I'm plant based and I eat TONS of fruit, 4) Run with walking breaks, I've been doing this recently on my 20-mile runs (like a short walk every 5 or a short break when I refill at halfway) helps out a lot, 5) take advantage of the days that might be slightly cooler, it rained here last night so the temp was 72°F and felt slightly cooler than 81°F on Tuesday (still 100% humidity though) AND of course on the days that are hotter don't push it as your body has to work harder to maintain as it is.
Lastly, I document my fluid & food intake on all my runs/rides on Strava and here. I find it helpful to look back on for future planning. Especially when I'll be hitting 30+ miles for my long run come September.0 -
I've been running early in the morning for our hot+humid days here in Iowa. But I think this weekend I might try running in the evening/twilight for my long run, because the a.m. humidity makes me totally miserable (it's normally only 65-70 degrees when I go out at 6 am, but 95-100% humidity, and my lungs just can't figure it out). However, I can handle the less humid version of the heat in the evening if I can get under some shade. I'd recommend finding some shaded paths, finding a time of day that works best for you (I always run better later since I've had all day to hydrate), and just keep going! Don't be discouraged by slow times or tough runs! That's part of summer running, and come fall, you'll be a total badas$.0
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I crazy hydrate the day before, take breaks under shade, and most importantly... slow down!0
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I run in the heat and humidity of Mississippi day in and day out. Like Carson said, it takes a few weeks to acclimate to the weather but it is very do-able. Stay with it. Take water/Gatorade with you. I am training for a 50K in weather you just described. It CAN be done. Hang in there!
What Carson said and this ^^. I am also marathon/ultra training during this (Huntsville, AL). Normally, I start running by 0400 -- and the humidity is still extremely high. I also do afternoon runs during the week and at at least one long run on the weekend during the hottest part of the day to keep acclimated. Your body will adjust.
I would highly recommend:
Insulated Nathan or CamelBak water bottles
Sip water at least once per mile whether your thirsty or not (unless you are about to start your finishing kick).
** Depending on how long you run, designate drop points on your route and stash frozen/almost frozen bottles of water
-- or set up an aid station by your home and loop by every so often for water/gels/chews.
The more your clothes wick moisture, the better
Good luck and happy running!0 -
Trails. Get under some trees. It makes all the difference.
Since you have an irrational fear of running in the dark, I second this.
safety first, not irrational fear
Get some lights.
not fall to the ground safety, like getting mugged safety
unless you feel like running beside me and being my body guard
I run in Memphis at night and early morning. If I can feel safe running at night in a city with the highest crime rate in the nation then anyone can.
ETA: If you are that worried about it though, talk to one of the Miami running clubs or groups. I am sure you will probably find someone near you to meet up with that early in the morning.
Kudos to you!!! I will choose to play it safe and run in the daylight.
seriously, why would you encourage a woman to put herself in what she feels is an unsafe situation?
OP: if your a dog person get a 4 legged running buddy, mine watches my back for me
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I carry a water bottle with anything over 3 miles. Beat the heat, beat the cramps with water. Anything over 6 miles camelback was with me. Works good for me. I have a Nike hand water bottle for those shorter runs... works great, also carried Mace for the dogs, have used it a couple times.
Whoo! good luck.0 -
Tampa was incredibly hot today. 7am and it was already 82 degrees and close to 95% humidity depending on which service you believe. I immediately gave up on the thought of a tempo run, but did manage to get 6.5 miles in with only one short water break at around 29 minutes. i was surprised at my pace (around 7:47 for most of it) but I was absolutely suffering at the end but I did get through it and since I had the day off was able to get a bunch of things done so its been a good day.
Everyone has already said the right things..shade, stay hydrated, slow the pace and I would say absolutely wear the lightest clothing you have and avoid those darker colors. Also, get rid of the hats unless they are totally vented. I always shake my head when I see people running with baseball hats on. Crazy and dangerous. Guys, wearing those long basketball shorts close to your knees is not smart either. And ladies, you may want to rethink those black yoga pants that go below your knees. There is a time and a place and when it is over 80 degrees, you put that stuff in the closet.
Finally, and this was something I discovered today after 27+ years. My 12 oz Pegasus weighed 16.5 ounces at the end. Ouch. I didn't bother to see how much my soaked baelga's weighed either, but I am guessing that I was carrying 30% more weight on my feet at the end than the start. I am probably going to switch shoes mid run going forward and see if that helps.0 -
Theres a great article by Pam Smith, who won the western states 100 last year in record heat: http://www.irunfar.com/2013/08/how-the-western-was-won.html. It covers heat training/management (plus everything from nutrition, training volume, and mental outlook.) I'm running 100miles in August in Ohio. It's going to be hot and humid. I for one will DEFINITELY be wearing a headsweats white running cap. The visor will keep sun off my face, and I can put ice under the cap at aid stations. And ice in my bra, down my pants, and in my pack. Unfortunately I will be wearing 3/4 compression tights that go below my knees, and they only come in black (why they don't make them in a light color, I have no idea.) Best I can do is get cw-x "ventilator" that has holes in the quad area. But after a 22 mile run yesterday in a light colored running skirt with no compression other than my calf sleeves, you bet today I'm wearing my compression tights for my 20miler. That was my last comparison test, and I have to weigh heat vs. keeping my legs fresh, relatively speaking. Maybe after a few more years running I will be able to be happy running long in just shorts. Oh, and cover those shoulders! It makes a huge difference. After my run today, I'm headed to washington sports club to get my 1month membership so I can start sauna training. Maybe I'll even wear the black compression tights in the sauna.... 0
