First time runner in the heat

mlbbarnes

I have recently completed the Couch 2 5K program and I'm running 3.2 miles - 3 times a week. I have been running outdoors, on pavement, in cooler weather and today was the first warm day in awhile (83 degrees). Today I really struggled for my run and only was able to run 2.4 miles. I was sweating, like crazy, and was more out of breath than I have been in awhile. I also have just recently got over a small cold. So, I don't know if it was from running in the heat or my body still getting over the cold. Either way.... it got me thinking about these things:

1. Is it bad to run with a cold or what's left over from a cold?

2. Do outdoor runners go indoors when it gets really hot outside? Our summers are 100+ for a few weeks.

3. Good suggestions for caring water while running in the heat? Right now I don't carry anything with me while I run. Also don't know if I like the utility belts I see people running around with. Seems like the bouncing around of the water would become bothersome.

majope

Not at all unusual--it's a lot harder to run in the heat. Slow down and stay hydrated.

There are other alternatives to belts for carrying water: hand-held bottles (they have a strap that goes over your hand so you don't have to worry about dropping them--plus they usually have a little pouch for carrying keys and/or gel), Camel Baks or other hydration packs (best if you're going to be out there for a long time), or even wearing a bike jersey that has pockets in the back--they easily hold a small bottle right at the small of your back, where it doesn't bounce much.

You can also bring a little cash and make sure you run past a convenience store--stop halfway and buy a bottle of water or Gatorade, or run in a park that has water fountains, or do a loop that goes past your house or car and stop every now and again for a drink.

And use common sense. If you start to feel lightheaded or dizzy from exerting yourself in the heat, stop. If you stop sweating, stop running. If you feel like crap, stop.

As far as the cold goes, the general rule for running is that if the illness is above the neck (headache, stuffiness), it's fine to run through it. If it's below the neck (lungs, stomach) stay home.

Congrats on completing C25K, and best of luck with your running!

Mokey41

I find humidity worse than actual heat for running because the sweat doesn't evaporate. I have one of those belts and for the most part I don't like it. It feels awkward with the bottles bouncing. My 5k usually takes about 30 minutes so I just make sure I'm well hydrated for the few hours before I run and then again when I get home. It's more of a pain to carry water than it is to just wait. I always figure I won't die of dehydration in a 1/2 hour.

HonoriaLucasta

Congratulations on finishing the C25K! Heat can be brutal for running, much worse than cold. If it's really bad and you're really dedicated/don't want to do the treadmill, the best thing to do is to get out and run before the sun comes up; it's usually coolest in the hour before dawn. I find that I'm miserable running if it's much more than mid-80s out, especially if the sun is beating down on me and ESPECIALLY especially if it's also humid, so I try to get it done way early if I know it's going to be a hot day. Other things you can do: get a bandana wet and wrap it around the back of your neck; take a cold shower first (I do not have the fortitude for this; would rather get up and run at 4 AM, but I've HEARD it helps); bring a bottle of icy cold water and douse your head with it periodically.

I don't care for most water belts but I have one, bought during one of those 100+ degree summers of which you speak, that doesn't bounce (because the bottle is held snug to the waist; similar to the way it works in a bike jersey as majope mentions above) and is pretty unobtrusive:

http://www.amazon.com/Amphipod-Velocity-Bottle-holder-Color/dp/B004Q1DHO0/ref=sr_1_21?ie=UTF8&qid=1363228632&sr=8-21&keywords=running+water+fuel+belt

Good luck! It gets better.

haanmom

Where I live we have no humidity but in the summer it is regularly 90F with periods that get about 100F. Most people I know who run here do not run outside mid-day in the summer. They either get up early and run first thing in the morning, or run in the evening after the sun goes down.

If you are running a few miles, I would just carry a small water bottle in your hand if you really feel like you need water during your run. I do have a hydration belt but I only use it when I'm running 7+ miles (which for me means more than an hour). It felt strange at first, but you can get used to it.

ThickMcRunFast

Were you also running in SoCal today? It was brutal out there. Yeah, you can expect your pace to drop significantly with the heat (1-2 minutes per mile when its in the 80s). I agree with carrying water, and taking it easy. Nathan makes great hand held bottles and hydration packs for longer runs. Fuel Belt is another option.

If you are in the desert, its easy enough to wake up early. During summer training I will get up at 5 or so to make sure my long runs are done before it gets to hot. Running inside just sucks so hard core.

As far as running with a cold, common wisdom is that if it is neck-up, you can run, if its a flu or in your lungs, stay home. However, if I am sick I won't push it. I'm not going to win a marathon anytime soon, so I might as well take a few days off and get better.

doc800

Here is a fun way to solve your water problem, if you know some people on the routes you run ask them if you could put a water bottle in their mailbox for your run, I found most people to be helpful, so jump on a bike and zip through the neighborhood and place your water, then as your cool down jump back on your bike and collect the bottles. No belts that way and some extra cardio

mlbbarnes

Thanks everyone for the tips!

mnstrpc

Where I live we have no humidity but in the summer it is regularly 90F with periods that get about 100F. Most people I know who run here do not run outside mid-day in the summer. They either get up early and run first thing in the morning, or run in the evening after the sun goes down.

If you are running a few miles, I would just carry a small water bottle in your hand if you really feel like you need water during your run. I do have a hydration belt but I only use it when I'm running 7+ miles (which for me means more than an hour). It felt strange at first, but you can get used to it.

^^ This. Except I live where we DO have high humidity, LOL. I generally don't carry water unless I'm running for more than an hour either (even on hot days) but you have to learn your own boundaries and it depends somewhat on how well hydrated you are when you start your run.

I run first thing in the morning most of the time anyway, all seasons, but in the summer in SW Ohio it's especially critical for me to do my run before or right around sunup (at which point it's rarely above 75). Even 75 in high humidity leaves me soaked in sweat and struggling more than I would in cooler weather, but it's better than trying to get my miles in at 90+ at midday!

Good luck!