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As a native Texan, I’m very accustomed to running in hot weather. It’s not uncommon to get well over 100 degrees during the summer months!
One of the questions that I get asked the most often is…
“How do you handle running in the heat?”
I figured it was a good time to answer this since summer is right around the corner…
My run this morning was fairly warm, so I started to think about all of the precautions that I take to during the summer months. I’ve always been in the habit of watching my heart rate, but even moreso during the summer. It’s always quite a bit higher and sometimes I need a reminder to slow down a little bit.
My number one tip: Exercise early in the morning or after the sun sets. I despise running at night, so I wake up at the butt crack of dawn. On my part, this often requires some pre-planning. Since it’s still dark when I run in the morning, I make sure that I stick to familiar routes and I wear bright colors. I actually do have a reflective vest, but I never wear it.
- Check the weather forecast: If it’s going to be really hot later in the week, try and get your harder workouts done on a cooler day. Sometimes you need to be flexible.
- Run in the shade!
- Rain is your new friend: I hate running in the rain when it’s cold, but I like it in the summer. Since I rarely run with my iPod anymore, I don’t have to worry about keeping it dry. If you do, put it in a zip lock bag. Trust me! On a run last year, my iPod went KIA.
- Take your workout indoors: If it’s really hot outside, consider running on the treadmill or cross training inside. Sometimes it’s the lesser of two evils.
- Make sure you’re wearing the right kind of clothing. If you’re wearing a cotton t-shirt, take that thing off right now. I like Nike DriFit, but I know several companies make something similar. If you hunt around for deals, you can get them pretty cheap.
- Chafing: Another issue when you get really sweaty is major chafing. I have one word to help you: BodyGlide.
- Hydrate: I always have my handheld water bottle with me. If you feel comfortable taking something like a CamelBak, go for it. (You can read my tips on hydration here).
- Don’t forget to wear sunscreen: I’m naturally tan, but a few longer runs during the summer will turn me into a lobster. I like to eat lobster, but I don’t like to look like one.
How do you handle running in the heat?
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{ 7 comments… read them below or add one }
I thought I could handle running in the heat until this past Sunday when I got heat exhaustion at mile 12 and almost passed out! I walked it to the finish line though, with one mile left you’ve gotta get that medal! I spent the rest of the day laying on the couch, drinking gatorade and eating crackers wondering when my next race will be =).
good tips! running in the early AM is for sure the best way to go. depending on how much a person sweats you might want/need electrolytes with the water too – i usually put nuun tablets in my water bottles in the summer cuz I sweat a ton haha
Kate recently posted..Day in the Life
Ugh…good for you for running in the heat! I can’t handle it at all haha
Lindsay @ In Sweetness and In Health recently posted..Commencement and Graduation Eats
That heat is going to take some getting used to haha. It can get into the 90s here, but that’s about tops. I remember last summer I completely ignored the fact that it was almost 100*F, went for a walk at noon, and almost passed out near the end. Yeah, not doing that again. I just tend to do things in the morning or evening when it’s really hot now, and I always bring water with me!
Heather @ Health, Happiness, and Hope recently posted..Photo A Day May – Week 3
definitely recommend running early in the morning or later in the evening. that Texas heat can be brutal….
This could not have come at a better time – my dad just moved to Dallas and I am thinking of visiting him
Kailey recently posted..Macro Vegetarian
thanks for the tips matt! I’ve recently moved to a much hotter climate here in australia – and when i first moved here in january it was so humid!
Ill defintely keep your tips in mind when the wet season comes around again and is a bit hotter!!
Ali recently posted..Scrapbook layout: Sisters by choice