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Snow is gone YAYYYY and summer weather is in. That means as a runner its time to build up those miles. Although, sunny days are welcoming, running in the heat presents it self with its own challenges. Most common of which are dehydration, heat exhaustion, and heatstroke.
I personally have a love/hate relationship with running in the heat. It's the struggle between that sweet satisfaction of completing the run coupled with not being able to hit my goal pace due to my body working twice as hard to beat the heat. Nevertheless, with the right precautions you can make your next run in the heat your best one yet!
After years of running in the Ottawa heat. I have learned what works to get me through those scorching summer months. Today I am sharing these tips in the hope that it not only helps you survive the summer heat as a runner, but subsequently helps you propel your individual training.
Here are 6 of my essential tips for running safely in the heat.
Run Early or Late: Plan your runs around the coolest parts of the day which are usually early morning and late evening. Avoid the peak heat hours!
Shorten Your Runs: Consider reducing the duration or intensity of your run. Listen to your body and adjust your pace accordingly.
This is the most important, as such pre hydrate as well as carry water during runs.
Pre-Hydrate: Proper hydration starts before your run begins.
Carry Water: Bring a water bottle or hydration pack with you. Take small sips frequently to stay hydrated. The key is moderation do not over drink water during runs.
Sunglasses and Sunscreen: Pick a high-SPF sunscreen, and also consider wearing sunglasses to block out some of the heat!
Run in the Shade: Pick routes with plenty of shade, such as running oaths with lots of tress. Shaded areas can be significantly cooler and provide relief from direct sunlight.
Avoid Pavement: Run on dirt trails or grass, which tend to be cooler. Avoid asphalt since it absorbes heat.
Slow Down: High temperatures can make your usual pace feel harder than usual. IT IS okay to slow down and take walking breaks if needed.
Gradually get used to the heat : If you are new to running in the heat or are not used to the heat, please one day at a time over a span of two weeks gradually increase your exposure to warmer temperatures. This will allow your body to slowly accilmate to the heat without tiring out your body.
Run Cool Down : After your run, take time to cool down by walking and stretching preferably in the shade!
Rehydrate and Refuel: drink lots of water combined with a snack with a good balance of protein and carbohydrates.
All in all stay safe, stay cool, and happy running!
Feel free to share your tips and experiences with running in the heat . How do you beat the heat on your summer runs?