Running in the Heat

bstamps12

I know, it's only March. But it's HOT in the South. Highs in the mid 80's all this week and forecasted next week too. I ran today for the first time above 65 degrees and I was burning up. It was 74 degrees and sunny. I just completed a half marathon 2 weeks ago in 2:10:14. I never walked a single time in the hundreds of miles leading up to that but I had to walk after mile 3 today because my head felt ready to explode! My legs and cardio felt great and my pace was awesome, but I just couldn't deal with the heat.

I know it's my first "hot run" of the year, but I've got another 1/2 coming up May 19 (that starts at 6:30 am luckily!) that I have to keep running for. How do I adjust to the heat? (And yes, I drink plenty of water). My hands, arms, and feet all swell really bad in the heat even when my sodium has been under control. Anything I can do to combat the swelling?

Oh, and I might add that I live in AR where humidity is ridiculously high which adds a whole new element to how hot it feels outside.

Athena413

I'd love to hear some answers, too, since I'm not super far from you and am dealing with the same issue!

sakamanojr

In addition to drinking more water, I also look to dump water in my hat every so often to cool off my head. Also dump water all over your body to help it cool off as well.
The other thing I do is take NUUN salt tablets after the 1st hour and every 30 minutes after to help with Salt and Electrolyte loss.

Hope this helps
Saka

Trail_Addict

http://www.myfitnesspal.com/topics/show/512826-running-tip-hot-weather-running

trijoe

I read once about a guy who trained for Badwater by surrounding his treadmill with space heaters, then turning them on full blast. The moral of the story being, train in the weather you're going to race. Okay advice for racing, terrible advice for training. I have no clue how to get used to miserable weather, except to suck it up and get in it. Here in Missouri, we have terrible humidity in summer, and bitter cold (usually) in winter. The running joke is that twice a year 40 feels good - when it's autumn and you need a break from the heat, and when it's spring and you need a break from the cold.

I would try doing Two A Day's, with afternoon workouts being shorter "heat" training. Keep the workouts short, light, and hot. And see if you can acclimate. My guess is, it'll take a few weeks, but it should work. I knew a guy who ran track in college (southern Kentucky), and he trained in the blazing heat - his attitude was while everybody else was trying to train in cool weather, he was acclimating himself to the misery of race day. It worked for him.

And don't forget your electrolytes. Mmm... NUUN...

mlb929

You'll get accustomed to it. It's in the 100's here all summer and even early AM runs are at 80 at times. Short of turning to a treadmill indoors, dress light, wear light reflective clothes, and try to find someone that has their sprinklers on along the route I'm luck enough to have several irrigation lines along my route and find it's easy to get into cool water.

tnrunningnurse

I make sure during the summer running months that I eat plenty of high water content fruits like watermelon, oranges etc. I always carry water with me if it is above 70 degrees and I am running more than 3 miles, if I am doing more than 6 I also carry Gatorade. Unfortunatly you have to get up earlier to run in the summer months to avoid the heat and humidity . i just joined a Gym due to tendonitis in my left foot so I could have access to an elliptical so I may use Treadmills (as much as I hate them) for my summer runs.

Kwika

What I used in my half marathon when it got rediculously hot in San Francisco was to use a hydration pack. You can get them at any sports store. They are light and really don't interfere that much with your running. I also make use of every water and gatorade stop to make sure that I don't dehydrate and I run slower than I would on a cold day. That way I don't exhaust myself too much. The reason your head felt like it was going to explode was that you were starting to dehydrate and needed to get some liquid.

cowgirlslikeus86

You wil get acclimated to the heat. It takes time. We have had 70-75 degree days here in PA over the last couple weeks and the first day it was high 60's, I thought I was gonna die. I have been running in 30-45 degree temp the last 2 months so it was a harsh transition. Now, after about 5 runs in the low 70's, I am good to go. I know it's gonna get hotter and more humid but you just slowly adjust. I dump water on my head or run through a sprinkler when I can. Works well.

thepetiterunner

It does take time. I increase my water uptake and make sure to take electrolyte pills (usually S-caps or some other alternative). It helps a lot for me.

I actually have grown to like running in the heat, much more so than in the cold. My muscles feel a lot more loose and happy. It surprised me, running in 90s and close to 100 is actually pretty fun

bstamps12

Thanks for all of your responses! Yes, I take my amphipod with me and had plenty of water before hand so I know I wasn't dehydrated by normal standards. I will buy some of the electrolyte pills or NUUN to see if that helps. Last year was my first year of running & triathlons, so while I was working out in the heat last year, I wasn't running at nearly the pace I am this year and my body has changed so much (for the healthier) over the past year, I just wasn't expecting to still feel like that in the heat. Planning routes around sprinklers and sucking it up for a few weeks to acclimate it is :drinker: Thanks!