June 24, 2013

It's getting HOT! Tips for summer running

It's been a long time coming but the temperatures are finally rising in Hampton Roads.  And while I'm excited that summer is finally here, I'm less than enthused about the prospect of running through swampy, muggy, warm air. 

Here are a few ways that I make sure I stay cool and healthy when I'm out running when the mercury rises...


1. Hydrate in advance.  If I know I'm running outside, I try to pay attention to my fluid intake a few hours or a day before my run.

2. Go early. The mornings are typically the coolest time of the day and the pavement will be at it's lowest temperature from the overnight hours.  I typically try to get out by 6 or 6:30 for my long runs over the summer months.

3. Seek shade.  If you have a trail or shaded path, by all means, take that option.  It will give you a break from the sun.

4. Slather...with sunscreen that is.  I have learned the hard way many times that a long run is basically the equivalent of sitting out at the pool

5. Grab your sunnies.  I have gotten in the habit of wearing sunglasses to help protect my eyes.  I notice that when I forget them, I sometimes get a headache...whether that's from squinting or not, I'm not really sure and quite honestly, I don't really care.  I have some old sporty glasses that get the job done.

6. Dress the part.  I try to wear very light clothing, both in color and fabric on the very hot days.  Typically, I'm in a thin tank and shorts or a skirt.  I usually try to avoid compression sleeves or anything 'extra'.

7. Hydrate during. I bring a hand-held water bottle or a hydration belt on every. single. run. in the summertime.  I need it, whether its 3 miles or 13.  On the longer runs, I plan a route so I can refill the bottles at a water fountain or by swinging back by my house. 

8. Listen to your body.  If you can't hang in the heat, cut your run short.  Sometimes I increase my pace to better

A few additional resources:
"Summer Running: Take Precautions in the Heat" from Active.com
Collection of Hot Weather Running articles from Runners World
"Top Ten Ways to Survive the Summer Heat" from Running Planet
"How to Run Safely in the Summer" from Rodale

How do you prep for runs in the dreaded summer heat?
{Christine}

14 comments:

  1. I think I am going to buy a hand water bottle this week, even on the shorter runs I've found that I need some hydration.
    Karen @cinderella_runs

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    1. Christine has used a handheld for a while, but I had trouble with mine, so I end up hiding bottles in my neighborhood!

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  2. Sunglasses are a MUST for me on any run, my eyes are so sensitive! I've actually been using a visor recently too which helps, and I ALWAYS take water on runs in the summer...I'd rather have it with me even if I don't need it than be a mile or two from home and wishing I had it!

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    1. Neither of us can run without glasses. Water is a must too!

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  3. Another Florida runner. I don't mind the heat and humidity as much as others seem to. I love going out first thing in the morning, even before sunrise and I NEVER leave home without my sunnies.

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    1. Good plan Jennifer. Eyes are something you always want to protect.

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  4. I really don't enjoy running in the summer. I feel guilty for even saying that, but, it's the truth! Hydration is one of the biggest issue with me, I can tell instantly when I'm not properly hydrated...it makes for a pretty miserable run. I get headaches without sunglasses, as well, they are a MUST!

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    1. We are also not fans of summer running, but since training is required for late summer, early fall races we get out there and do it!

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  5. Texas ALSO blows. I went to CA this week and totally understand why people run year round here. It's pretty frickin awesome.

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    1. Yup, lots of southern states blow in the summer for running.

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  6. All great tips! I definitely run early and hydrate a lot during the summer months!

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    1. Thank Karen. Hope things are improving for your grandpa.

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