Running in the Heat: Summer Running Tips for Athletes
With summer on the horizon, it’s a good idea for runners to examine how to stay cool when the weather gets hot. It’s important to take the necessary precautions to get ready for running in the heat. Your body must learn to adjust to the increased temperature.
The optimal temperature to run outside is between 40 and 60 degrees Fahrenheit. When the temperature rises, your body struggles to produce oxygen at the same rate as it would with ideal conditions. Oxygen consumption is 5.7% lower in dry heat and 12% lower in humid conditions. Runners need oxygen to produce energy. A steady flow of oxygen to your muscles creates efficiencies. Hot weather, however, makes your work harder. Your heart beats faster, your body temperature increases, and your muscles fatigue more. Fortunately, runners can acclimate to the heat and learn how to run in it. Below are some guidelines to get you through the hot weather. Remember to always consult with a physician before starting a new exercise program.
Training Adjustments for Running in the Heat
Practicing and running in the heat can be done, but you must prepare correctly. If you feel like you’re overheating, stop running immediately. Try to find shade, get some water, and call for help if you’re alone. Below are some precautions to take when the weather gets warm:
Hydration: Drink plenty of fluids. For a normal run, staying hydrated is important. It’s critical when the temperature is up. You should drink 8 to 10 glasses of water a day depending on your gender, age, and activity level, according to studies. Don’t fall behind with your hydration because it can be hard to catch up. Avoid caffeine and start hydrating when you wake up on days you’re running. Getting dehydrated will sap all of your necessary energy.
Post-Run Hydration: Post-running hydration is important. Often, you don’t feel thirsty after running a hard race if you’ve been drinking water. However, if you skip hydrating, it’s possible that in a few hours you’ll be thirsty, which is a sign of dehydration.
Bring Water: Make sure you carry a water bottle for runs longer than 20 minutes in extreme heat and humidity.
Run With a Partner: Running in groups or with a partner when it’s hot is great for your improvement and safety.
Run Slower: Your body will naturally respond to the heat by slowing down. When your temperature rises because you're running in hot weather, your body instinctively wants to cool down. Experienced runners know to take it slow when it’s hot outside. Inexperienced runners might start at their normal pace, and then “crash.” Crashing is when you lose all your energy at once. For experienced runners, there’s a formula you can use to calculate how much to slow down your pace. If the temperature and dew point equals less than 100, there’s no adjustment. Those are ideal conditions. Between 101 and 180, runners should adjust their pace downward from .05% to 10%. Running with a dew point over 180 isn’t recommended.
Cold Water: Spray yourself with cold water before you start. A pre-race cooldown gives you some extra time to stave off the inevitable rise in your body temperature. Marathoners frequently grab cups of water from the volunteers to throw over their head while racing.
Adjust Your Run Time: Find the coolest time of day to run. Morning runners should run as early as their schedule allows. Afternoon runners should consider an evening run.
Change Your Route: Stay out of the open air. Find a shady route, like one with plenty of trees.
Acclimate: Your body will adjust to the hot weather if you run consistently in hot weather. It should start to adjust in 7 to 14 days. You should start to run more efficiently after running for a couple weeks in hot weather. You won’t likely get to the same pace you have in ideal weather, but your pace should improve.
When you’re finished with a run in the sun, find some shade and keep hydrating.
The Best Summer Running Gear
Avoid dark colors when you’re picking out your summer running gear. Buy colors that deflect the sun, not absorb it. You’ll want to have a couple of different pairs of shoes if you run on trails and the road. A pair of running shoes for the trails should be sturdier with extra support. Aim for ventilation for all your running apparel. Below are some useful items for hot weather running:
Shorts: Find shorts that are lightweight and breathe well. Avoid 100% cotton shorts. Since you will be sweating heavily, wearing shorts with a moisture-wicking material is important.
Shoes: Having your feet overheat on a run is not only uncomfortable—it can affect your performance, too. Wear lightweight shoes to keep your feet cool and dry.
Shirts/Tops: Favor light-colored shirts that are moisture wicking and breathable. You’ll also want a shirt that protects you from the sun. Loose-fitting shirts are preferable.
Running Socks: Avoid wearing heavy socks. If your feet overheat, it gets very uncomfortable. Your socks should have enough cushion to protect your ankles and heels, and they should be well ventilated. You want your feet to be able to breathe in heavy, hot air.
Sunscreen: Apply at least SPF 30 before you run in the sun. If you’re going for a long run, you’ll want to reapply the sunscreen every 30 minutes.
Hat or Visor: A baseball cap or a visor keeps the sun out of your eyes. A hat protects the top of your head.
Sunglasses: Sunglasses with polarized lenses help protect your eyes.
Some runners love to train in the sun. Training in hot weather is a good way to improve your pace. Runners will often see their paces drop in ideal weather conditions after a steady period of running in the heat. So don’t be afraid of the sun, but definitely be prepared for it.