It’s that time of year, Summer! Along with longer daylight and nice weather comes the heat and humidity. Something many runner’s dread; the hot, sticky feeling while running both short and long runs. Your run can feel twice as hard since your body tires faster due to the heat and humidity. Learn to beat the heat with these helpful tips.
Set an Alarm: Sunrise is the coolest time of day for a run. Even though some mornings may be more humid it beats the afternoon heat.
Go Tech: While running your morning and evening runs wear technical fabrics to help wick sweat away from the body.
Wear a Visor: Beat the sun and stay cool by wearing tech type visor to help keep the sun our of your eyes while allowing the heat to release from your head. NEVER wear a hat, hats only trap heat.
Drink Up: Stay hydrated throughout the day by drinking plenty of water or other electrolyte drinks. Drink at least 8 ounces of water prior to your run and 4-6 sips every 15 minutes while running long runs.
Slow Down: Something that’s hard for every runner, slowing your pace. Every five-degree increase in temperatures above 60 degrees, runners should slow their pace 15-20 seconds per mile. Temperatures above 85 degrees runners should slow their pace 30-40 seconds per mile.
Staying cool and hydrated during the hot and humid months is key to any training program. Yes, water is great for shorter runs, less than 60 minutes, but you’ll likely need something more for longer runs.If you’re training for a distance race, it’s important to stay hydrated throughout the day and after any long runs. Try one of these mid-run drinks to help stay hydrated while running.
- Gatorade Endurance Formula
- Osmo Nutrition Active Hydration
- Heed Sports Drink
- Nuun Active Hydration
- Clif Shot Electrolyte Hydration Drink Mix
- Zico Pure Premium Coconut Water
- Vega Sport Electrolyte Hydrator
- PowerBar Preform Sports Drink Mix
Finally, always listen to your body. If you feel yourself overheating, getting tired or weak during a run always stop and walk to re-hydrate. For many runners stopping and walking can be frustrating however, it beats getting dehydrated or causing serious injuries any day.