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Running when it's Hot and Sunny out.... tips?

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Replies

  • CakeFit21
    CakeFit21 Posts: 2,521 Member
    Hottest run was at 110 here in AZ. Last summer, the average temp for my run was approx 105. So here's my advice (similar to many others here):

    - Hydrate early and hydrate often. You should be peeing 'clear' before you step out the door for your run.
    - Make sure your potassium, calcium, and sodium levels are sufficient before you run. A multi-vitamin and sound diet take care of this.
    - Hat, glasses, white long-sleeved shirt, neck gaitor, and sunblock are a must! Cover your ears if you can.
    - Choose a route that puts in you in the shade as much as possible. I run a route around a mountain, so I choose to save the shady side for the back end of the run.
    - If you are running out-and-back, choose to run into the wind on your way back. This will aid in cooling.
    - Carry sufficient water during your run, choose a route that takes you near water sources, stash water bottles along your route, or loop back to your house or car. Many people carry Camelbak packs, which can hold 40-100oz of water.
    - Carry your cell phone in case you need help.
    -Carry a bandana
    - If you feel dizzy, sit in the shade, and place a soaked bandana around your neck. This will cool the blood running through your carotid arteries. Stay there until you feel better.
    - If you can, stay off of sidewalks and asphalt. They hold so much more heat than dirt trails.
    - Run near lakes, streams, or canals. The water cools the surrounding air more so than not.
    - Worth repeating --- hydrate early and often. If you feel thirsty during your run, you are dehydrated. Don't mess with your life. :flowerforyou:

    Edited to add: Obviously avoiding the heat is the best option (run at sunrise), but my answer assumes you can't do that.

    You are awesome. This should be stickied somewhere in a running forum or something.
  • dsak
    dsak Posts: 367 Member
    Hottest run was at 110 here in AZ. Last summer, the average temp for my run was approx 105. So here's my advice (similar to many others here):

    - Hydrate early and hydrate often. You should be peeing 'clear' before you step out the door for your run.
    - Make sure your potassium, calcium, and sodium levels are sufficient before you run. A multi-vitamin and sound diet take care of this.
    - Hat, glasses, white long-sleeved shirt, neck gaitor, and sunblock are a must! Cover your ears if you can.
    - Choose a route that puts in you in the shade as much as possible. I run a route around a mountain, so I choose to save the shady side for the back end of the run.
    - If you are running out-and-back, choose to run into the wind on your way back. This will aid in cooling.
    - Carry sufficient water during your run, choose a route that takes you near water sources, stash water bottles along your route, or loop back to your house or car. Many people carry Camelbak packs, which can hold 40-100oz of water.
    - Carry your cell phone in case you need help.
    -Carry a bandana
    - If you feel dizzy, sit in the shade, and place a soaked bandana around your neck. This will cool the blood running through your carotid arteries. Stay there until you feel better.
    - If you can, stay off of sidewalks and asphalt. They hold so much more heat than dirt trails.
    - Run near lakes, streams, or canals. The water cools the surrounding air more so than not.
    - Worth repeating --- hydrate early and often. If you feel thirsty during your run, you are dehydrated. Don't mess with your life. :flowerforyou:

    Edited to add: Obviously avoiding the heat is the best option (run at sunrise), but my answer assumes you can't do that.

    You are awesome. This should be stickied somewhere in a running forum or something.

    AGREE.... these are great tips!

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