We are well into the summer running season here in Portland. According to the local weather, it’s going to be absurdly hot in the next week. If you’re training for a big fall race, you’re probably putting in some good miles right now. Even if you’re just enjoying our laid back 5K fun runs, you’re still experiencing some serious heat.
Risks of Running in the Heat
Heat exhaustion, heat stroke, and even death can happen if you let your body’s core temperature get too high. Not trying to be an alarmist, but sometimes, we don’t realize we’re overheating until it’s too late. Once, during a mid-summer race, I was running way harder than I should have been. When I finished, I nearly collapsed and had to be ushered into a medical tent until I could cool down. Not ok!
Here are a few simple tips I’ve learned over the years to make running in the summer heat not only bearable but enjoyable.
1. Run in the Morning
It can be significantly cooler if you can get your run in before 10:00 AM. For those of you who prefer to run on your lunch break, of after work, try switching to an early morning run on days it’s going to be 75 or above. Conversely, heading out after the sun has set will also help you not overheat.
2. Get Cold Before You Run
Jump in a cold shower, eat something a Popsicle or Freezy right before your run. Sit in front of an A/C, or just find a cool room to hibernate in before heading out in the heat. Starting cold can help drop your core body temperature just a touch, which may help provide just enough buffer against the heat.
3. Run Slower Than Your Normal Pace
Running slow can be hard for many of us since as runners, we always want to run fast. Since heat can add stress to your body, slowing down will help minimize it. Also, just because you’re running slower, doesn’t mean you’re not running as hard!
4. Stay Hydrated (Freeze your Water)
We’ve talked before about the importance of staying hydrated. Start your run hydrated, hydrate during the run and of course re-hydrate after the run. Drink as you are thirsty. If you’re not sure if you’re drinking enough on a long run, try weighing yourself before and after your run. If you’re losing more than about 3-5% of your body weight, you should probably drink more during your run.
Also, if you freeze (or partially free) your running water bottle, it’ll keep you cool and thaw just enough to enjoy while you’re running.
5. Dress Appropriately
It’s funny when I see people wearing tights and long sleeves, and I’m in short-shorts and a tank top, still sweating profusely. If you’re overdressed, in any weather, you’re going to be uncomfortable. Remember, it always feels about 20 degrees warmer when you start running. If you start your run comfortable, or a little warm, you are inevitably going to over heat during your run.
Look for sweat wicking fabrics that will keep you!
6. Listen to Your Body
Listening to your body is ultimately the best way to avoid any heat related illness when you run. While getting through a hot run can be rewarding, it may be dangerous. Following these tips can help you run smarter in the heat, but they aren’t a substitution for common sense. Stay cool and enjoy yourself!
What other tips do you use to run in the heat? Share below.
