3 Tips for Running in the Heat
Fall marathon training is in full swing and that can mean a lot of running in the heat. While training in the sun and humidity can feel awful at times, studies have shown that it can actually help your cardio fitness which will help you become a stronger runner and feel better as that Fall race day approaches. Here are a few tips to help ensure your body feels good throughout your summer training and beyond.
Take things a little slower. I know, this is the exact opposite of what any runner wants to hear, but I promise it will set you up for success down the road. In fact, as I mentioned earlier, studies have shown that heat training can increase your blood plasma volume which can help your cardio fitness over time. Plus, just think of how great that cool, Fall marathon air is going to feel knowing you slogged through 20+ miles of long run training in the summer heat. If you can run 20+ miles in the heat, you can do anything!
Run early…or late. While running in the heat may have its benefits, I suggest staying away from a mid-day run in the middle of summer. Running early in the morning or later in the evening (think around sunrise or just after sunset) will give you some cooler temperatures to work with and it’ll protect your skin and eyes from that harsh mid-day sun.
Hydrate, Hydrate, Hydrate. Regardless of when you’re running, hydration is always key. I suggest drinking 16-20 oz of water two-ish hours before you run and another 5 oz or so shortly before you head out. After your run, aim to drink 10-15 oz of water in the first 30 minutes and continue to drink regularly until your hydration levels are normal (aka until your pee is a lovely pale yellow. I know, how glamourous is running?!).
If you’re running in super hot temps, are running more than an hour or both, you may want to hydrate during your run by sipping a small amount of water every mile or every other mile starting around miles 3 or 4. Avoid taking big gulps or drinking too frequently as too much water can begin to deplete your electrolytes and fill your stomach up, which can lead to an uncomfortable run.
On that note, since sweating can deplete our salt levels, you may also want to carry an electrolyte beverage. Electrolytes are essentially salts that are part of our body fluid and can be lost when we sweat. They’re important for a variety of reasons, including helping to avoid cramping. As with water, I suggest taking small sips of your electrolyte beverage every other mile or so and perhaps even alternating it with water. There are TONS of options out there to get electrolytes (think Gatorade, Nuun, Maurten, fruit juices like coconut water, etc.) in various forms (drinks, tablets, powders, etc.). I suggest experimenting a bit to learn which drink you like the taste of and which agrees best with your body. Some of the sport-specific drinks can contain a lot of carbohydrates and sugar (in addition to electrolytes) which can be helpful for some but cause upset stomachs for others.
Finally, make sure you’re armed with the appropriate gear regardless of when you’re running. Grab a hat, sunglasses and slather on that sunscreen if you’re running in the daytime. And, make sure to wear reflective material if you’re running before the sun rises or after it sets.
Happy Summer Running!
Want more on running in the heat? Check out these articles:
