#106 - How to Run in Summer Heat
Don’t let the summer heat melt your running routine! Learn how to prepare for running in hotter weather and you’ll stay in shape through bathing suit season. The days are hot, but so are you!
Risks of Running in Summer Heat
We’re not going to sugarcoat this. Summertime poses a real challenge for runners. When the temperature spikes, the air quality and heat exposure can be potentially dangerous. Even for a healthy person, there are real risks to running in hotter weather. But if you have asthma or COPD, the heat and humidity may trigger flare ups and make it harder to breathe.
High risk runners and exercise
If you’re living with a breathing condition like asthma or COPD, it’s necessary to take precautions when running in hot weather. Carrying an inhaler, conserving your energy, and even something called oxygen therapy can help if you have a heightened risk of breathing issues. Running might sound like a bad idea for people with cardiovascular conditions but on the contrary, a cardio workout is a key part of treatment. Just be wise about your workout methods.
The Mayo Clinic is helping COPD patients to build up their exercise tolerance and strengthen their lungs through Pulmonary Rehabilitation. This program works by increasing a patient’s level of activity. Pulmonary Rehabilitation is offered at their Arizona campus where it’s hot year round, and at their Florida campus where the air quality is extremely humid. The bottom line, based on research from the Mayo Clinic, is that even runners with breathing conditions can run in the summertime if you take the right precautions and build up exercise tolerance gradually.
Heat exhaustion and dehydration
Running in the heat will wear you out faster than normal so be sure to listen to your body. Heat exhaustion and heatstroke can happen to anybody, regardless of speed or running experience. If you start to feel weak or dizzy while running, slow down or take a break. Don’t push yourself beyond what you can handle. According to the Mayo Clinic, these factors increase the risk of heat exhaustion: old age, infancy, obesity, and the use of certain medications.
Dehydration is a common issue for summertime runners. Drink plenty of water before and after your run. If you experience a headache or nausea while running, or you later notice your urine is a darker color, you may be dehydrated. Mild dehydration can be alleviated when you sit down, put your feet up, and drink several ounces of water. Symptoms should go away within the hour. For severe cases, a trip to the hospital may be required for an IV, so fluids can quickly reach your bloodstream to reverse the effects of dehydration.
When and Where to Run in Summer Heat
Experienced runners know how to get around the heat of the summer. For more individualized help, consider hiring a running coach to keep you going. The risks of heat exhaustion and dehydration pale in comparison to the importance of staying healthy and keeping up your running practice. When and where you run will make all the difference!
Avoid the peak heat
The hottest point of the day starts building at noon and peaks around 3pm. Avoid running in the early afternoon. It’s best to wake up early in the morning or run at night when it’s cool. If you run a few times a week, try to plan out your days and times according to the weather forecast.
Prioritize balance
Approach your summer fitness with a mindset of balance. If you go for a hot morning run, cool off in a swimming pool afterwards. Or, choose a few days for running then do a cross training exercise the rest of the week. Take breaks and don’t beat yourself up if you enjoy a frozen treat from time to time. Run, rest, repeat is the pattern for maintaining a healthy lifestyle long term.
Find a cool place to run
Black asphalt is the hottest surface to run on in the summer. Try to find a local boardwalk or packed dirt trail instead. Even a light colored concrete will be cooler than a blacktop. If you’re fortunate to live near a beach, take advantage of those ocean breezes to cool you down.
If you must, run indoors
If the heat is too much to bear, you’re better off running on a treadmill or joining a local gym to get through those hot days. Although nothing compares to an outdoor run, do what it takes to keep a summer fitness routine. If you can’t take the heat, you can at least use a treadmill in a cool basement or workout in an air conditioned gym.
Make Summer Running More Comfortable
Have you discovered any great tips, tricks, and gadgets to help to make summer running more bearable? Keep cool as you’re working to stay super hot, even when the weather is smoldering. Check out these awesome ideas to beat the heat and try a few!
Use Run-Walk-Run method to keep cooler (ask Tadris Parker for info!)
Hydraform water bottle that’s easy to run with
Avoid caffeinated drinks - they will dehydrate you fast
Mission baseball cap has a cooling feature when wet
Cooling neck gaiter can be worn several ways
Full cooling ultra evaporative running vest
Freeze a wet towel the night before your run, or use a cooling towel
Apply sunscreen that doesn’t hinder sweating
Dr. Scholl’s UltraCool shoe inserts
Find a more shady or breezy route for the summer
Use a portable misting fan
Cooling shirts and gear made from fast-drying, wicking fabrics
Pre-cooling strategy #1: cold water immersion before endurance run
Pre-cooling strategy #2: ingest ice slurry drink before endurance run
Keep Calm This Summer - Train & Race, Beat the Heat
The Keep Calm and Run to the Best You team is currently training for the Bungalow Beach Boardwalk Run on June 26th. It’s not too late to join us if you’re local, or participate virtually if you live further away. Reach out to Coach Tadris to get the information and come train and race with us this summer!