Tips for Running Smart in the Heat
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Summer hasn’t “officially” begun, yet one week into hot and humid weather, and we’re all wondering how we are going to make it through the season! After a beautiful and mild Spring, the hot weather came in a flash. It feels extreme because our bodies are not acclimated to the heat and humidity yet.
I've had a number of runners email recently with issues regarding slower paces, higher RPE's (rate of perceived exertion) and needing to walk or shorten distances due to heat and humidity. This is absolutely NORMAL and NECESSARY, and you are NOT alone. For many, the average running pace in heat and humidity is a minute slower than “standard.” It’s important to take the intensity down a notch in the extreme heat because it requires more effort for your body to circulate heat, cool down, and sweat more efficiently.
It takes four to eight weeks for our systems to adapt to the increase in heat and humidity. But take heart, as you train in the conditions, your body is making important physiological adaptations so that you can tolerate it. Bet patient and give yourself some time!
Here are some tips on how to stay cool and recover on a hot run.
Cooling Tricks: Run through the sprinklers, pour water over your head, put ice in your bra or in your cap and/or a cube under your tongue. RRKC will have water and ice every 2 miles at aid stations throughout the hot summer months.
Fluids and Electrolytes: Do NOT skip these. Take at least 4 oz at each RRKC aid station. For runs on your own, choose routes with water fountains or gas stations so you can take advantage of some water for topical cooling and drinking. Wear a water bottle belt or carry a handheld water bottle: fill these with electrolytes that work with your gut. Examples are Gatorade or Nuun.
Caps/Sunglass and Visors: Blocking the sun from your face will make a world of difference.
It is tempting to avoid the “pain” of acclimating and run during the cooler early morning hours before the sun is up, but this is only going to prolong the acclimation process. Eventually you won’t be able to avoid it so you might as well face it now before your runs get longer. Start with shorter distances/time. You may need to walk before/after or even during to extend your fitness in these conditions.
Keep in mind, acclimating to heat is much more difficult for people over age 60, and for those taking certain medications. If you are concerned about this check with your doctor.
No matter what, stay tuned to your body and know the signs for heat related illnesses and heat stroke. Check out a previous article I wrote on how you do to play it safe and still get in your mileage. Running in the heat can be a challenge and sometimes dangerous even once you've adapted.
Run groups offer so many benefits for running in the heat from hydration stations, to run leads and buddies who are there for your support and safety. Join RRKC for a single Saturday run or a month of runs this summer to turn a hot run into a fun run.