By Jeff Galloway, Runner's World
1. Try Running Early in the Morning.
It's the coolest, most serene part of the day, and there's nothing like a morning run to boost your mood all day long.
2. Drink Like Crazy.
Even if you don't feel thirsty, drink at least 8 oz. of fluid each hour, and more if you're outside or tend to perspire a lot. You'll run better with adequate fluid intake, and you'll feel better, too. By keeping your water storage high, you'll also improve your body's cooling mechanisms.
3. Acclimate With Care.
You need to acclimate to the heat in a safe and gradual manner, not haphazardly. For the first two weeks of hot weather, do no speed sessions and keep your midday running bouts to 30 easy minutes at most. (You can go longer on cool mornings or evenings.) In 10 days to two weeks, you should be fully acclimated.
4. Go Light and Loose.
Wear light-colored, loose-fitting clothing. The former will reflect the sun's rays better; the latter will enable you to take advantage of any breeze, including the one you make by running.
5. Screen it Out.
To protect yourself from skin cancer and other skin damage, use sunscreen liberally. Do so even on partly cloudy days; harmful ultraviolet rays are not blocked by cloud cover. Another benefit: Sunscreen can decrease your skin and body temperatures, so you'll stay cooler during exercise.
6. Pour it on.
There's nothing like the psychological relief of pouring cold water over your head on a hot run. But don't depend on it to keep your body temperature down, because it won't. To help you do that, you need to drink the water.
7. Start Slowly.
I'm a big proponent of doing this in all seasons, but starting your run slowly is particularly beneficial on hot days. The slower you start, the longer you'll keep your body heat from reaching the misery threshold. If you normally run at an eight-minute mile pace, for example, do your first mile at a 10-minute pace.
8. Make Like a Camel.
Especially on long runs or trail runs where you'll be away from water sources, bring your own. Use a water belt, pouch or holster for bottles or simply carry it (you'll get used to it).
9. Heed the Heat Warnings.
You need to be very sensitive to the warning signs of heat illness, which, if it progresses, can be fatal. If you feel trouble coming on, you need to stop running, find some shade, get liquids and then find a ride or walk home. Following are signs of impending heat illness:
-Headache or intense heat buildup in the head.
-Confusion or lack of concentration.
-Loss of muscular control.
-Oversweating followed by clammy skin and cessation of sweating.
-Hot and cold flashes.
-Upset stomach, muscle cramps, vomiting, dizziness.
10. Bag it if it's too Hot.
Some days are going to be unsafe for running, especially if you live in an urban area where air pollution is also a concern. On those occasions, consider skipping running altogether. Or run inside on a treadmill. Or hit the pool for some laps. Sure, it's going to be hot this summer. No way around that. But with some planning and a little imagination, you can minimize the downside and make it work for you. Stay flexible, have fun and, above all, be safe.
1. Try Running Early in the Morning.
It's the coolest, most serene part of the day, and there's nothing like a morning run to boost your mood all day long.
2. Drink Like Crazy.
Even if you don't feel thirsty, drink at least 8 oz. of fluid each hour, and more if you're outside or tend to perspire a lot. You'll run better with adequate fluid intake, and you'll feel better, too. By keeping your water storage high, you'll also improve your body's cooling mechanisms.
3. Acclimate With Care.
You need to acclimate to the heat in a safe and gradual manner, not haphazardly. For the first two weeks of hot weather, do no speed sessions and keep your midday running bouts to 30 easy minutes at most. (You can go longer on cool mornings or evenings.) In 10 days to two weeks, you should be fully acclimated.
4. Go Light and Loose.
Wear light-colored, loose-fitting clothing. The former will reflect the sun's rays better; the latter will enable you to take advantage of any breeze, including the one you make by running.
5. Screen it Out.
To protect yourself from skin cancer and other skin damage, use sunscreen liberally. Do so even on partly cloudy days; harmful ultraviolet rays are not blocked by cloud cover. Another benefit: Sunscreen can decrease your skin and body temperatures, so you'll stay cooler during exercise.
6. Pour it on.
There's nothing like the psychological relief of pouring cold water over your head on a hot run. But don't depend on it to keep your body temperature down, because it won't. To help you do that, you need to drink the water.
7. Start Slowly.
I'm a big proponent of doing this in all seasons, but starting your run slowly is particularly beneficial on hot days. The slower you start, the longer you'll keep your body heat from reaching the misery threshold. If you normally run at an eight-minute mile pace, for example, do your first mile at a 10-minute pace.
8. Make Like a Camel.
Especially on long runs or trail runs where you'll be away from water sources, bring your own. Use a water belt, pouch or holster for bottles or simply carry it (you'll get used to it).
9. Heed the Heat Warnings.
You need to be very sensitive to the warning signs of heat illness, which, if it progresses, can be fatal. If you feel trouble coming on, you need to stop running, find some shade, get liquids and then find a ride or walk home. Following are signs of impending heat illness:
-Headache or intense heat buildup in the head.
-Confusion or lack of concentration.
-Loss of muscular control.
-Oversweating followed by clammy skin and cessation of sweating.
-Hot and cold flashes.
-Upset stomach, muscle cramps, vomiting, dizziness.
10. Bag it if it's too Hot.
Some days are going to be unsafe for running, especially if you live in an urban area where air pollution is also a concern. On those occasions, consider skipping running altogether. Or run inside on a treadmill. Or hit the pool for some laps. Sure, it's going to be hot this summer. No way around that. But with some planning and a little imagination, you can minimize the downside and make it work for you. Stay flexible, have fun and, above all, be safe.
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