4 Tips for Warm Weather Running
IT’S HEATING UP OUT THERE!
The summer vibes have really been ramping up here in Colorado as we reach some seriously high heats! I’m a big fan of running in the sun, but the direct heat and little to no winds can leave a girl feeling beat! Since summer running is something I want to keep up for the long haul, I really try to take care of myself around these warm weather months. Since I sometimes need the reminders myself, I wanted to share my tips for beating the heat when you’re logging those training miles!
The best way to beat the heat? Trying to miss it all together! Getting out of bed after the dark of night has cooled everything off (for the most part) and getting morning mileage in before the heat really revs up is ideal, but not always realistic. We’re going to have to trek through some hot miles at some point. As athletes, it’s important for us to understand how to take care of our bodies when we are exposed to high temperatures and sunlight.
WHAT HAPPENS TO OUR BODIES IN THE HEAT?
Yeah, it can be uncomfortable, but running in the extreme heat and not taking a little extra precaution can get dangerous quick. Average body core temperature is 98.6 degrees, but while running, this “normal” can look more like 101-103 degrees. (1) For some runners, this higher range can cause fatigue, a little light-headedness, nausea, or cramping. For others that are more acclimated to running in the heat, these symptoms may not appear until the body reaches 104 degrees. These are your body’s ways of telling you to slow down, get some water, and cool down.
So what are my top tips for keeping your cool when the heat is on? These are the habits that keep me feeling strong and healthy when training during the summer.
4 TIPS FOR WARM WEATHER RUNNING
DRESS APPROPRIATELY//:
Summer is shorts weather, and that’s true on the run as well! Your skin needs to breathe when it sweats and wearing clothes that allow for that sweat to evaporate as you move will help your body sweat and cool more efficiently. I’m all for leggings year-round but, pick a pair with some breathable mesh or made of a fabric that wicks sweat and breathes. My go-to summer running gear is usually a tank top or old race t-shirt and a skirt, yes – a running skirt! It’s cute and comfortable, and a little different than the tried and true running shorts.
WEAR SUN PROTECTION//:
This is something I have to remind myself, even for those short runs. Grab a hat or a bottle of that SPF if you’re planning on running for at least 20 minutes. I tend to not think about it when I’m heading out for a quick 3-mile trip but, add up a couple half an hour runs over the week and that’s a bunch of unprotected sun exposure. I personally use a little bit lighter SPF on shorter training runs, but if I’m looking at an hour or more, I’m all about that SPF 30. This may totally vary based on your skin, but… Check my pics, I’m pretty pale so, I’m just a little more cautious about it!
HYDRATE, HYDRATE, HYDRATE//:
Water stops aren’t just for race day! Whether you’re carrying your water in a backpack or stopping by your place every couple of miles, make sure you have access to some good hydration! When the temperature rises, your body loses even more water and electrolytes than normal, and that needs to be replenished. Wondering when you need to jump from water to an electrolyte-rich sports drink? I’ll carry a way to get electrolytes if I’m out for over an hour, otherwise, I just refuel and replenish once I get back home. Your body can handle a little depletion, but if you notice that your mid to long distance runs are feeling a little more tired and heavy, consider upping your hydration game and adding some electrolytes into the mix.
LISTEN TO YOUR BODY//:
Your body is pretty good at working to survive so, if it’s working a little too hard in the heat, it’ll let you know! Keep an awareness during your run about your fatigue levels, any cramping, headaches, or other signs I mentioned which let you know that your body is getting a little too hot! Slow up and walk a bit or take a break all together! Get some water and stretch out those cramps. Give your body what it needs at the moment, and it’ll better support you in the long run (pun totally intended).
Keep yourself safe and healthy during your training this summer by keeping these habits in mind!
xx,
mallory
SOURCES:
Runner’s World, The Heat is On.