July 31, 2015

Jeff Galloway's Tips for Running in the Heat

As Galloway bloggers, we have been provided tips by Jeff Galloway to share with our readers.  There is no compensation for this post.

Our weather has been very hot this summer here in North Carolina and perhaps the most difficult summer since we moved here almost 6 years ago.  Dealing with the heat and humidity is one thing for daily living, but totally another when you get out and try to exercise.  I have certain things I do to make my summer runs easier like starting really early in the morning, wearing very light breathable clothing and always having water.  My best summer runs happen when I have a sherpa along who will carry my water. Yesterday Tom offered to join me on his bike and I always respond with an enthusiastic yes, because it keeps me from having to carry my handheld water bottle and dog spray.

Today's tips from Jeff are all about summer running.  They could not have come at a better time since this is another week of terribly hot and humid weather. I love the last tip about running in the deep end of the pool.  Last week I tried pool walking and even that can give you a pretty good workout.

Dealing With the Heat: Training through the summer can not only be grueling, but down right dangerous.  Here are some tips to train safely and as comfortable as possible in the hot summer months.
* Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C)
* When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.
* Try to complete your run before the sun rises above the horizon.
* More frequent walk breaks during hot weather can lower body temperature increase.  If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26 C) drop to 60 sec run/30 sec walk or 30/30
* When you start to heat up more than normal, take a longer walk in a mall or indoor AC building
* Pick shady courses on hot days.
* Don’t wear a hat!  Pour water over your head
* Have an indoor alternative—treadmill, etc
* Run in the deep end of the pool, using a flotation belt

My favorite thing to do post run is jump in here for a nice cool down. I've even gotten in wearing my running outfit minus the shoes!

Do you do anything special dealing with the heat and humidity?


  1. Having a pool to jump into after a run sounds so refreshing!!

  2. Oh I so wish I had a pool to jump into after every run!!! I make sure to drink more water in the summer to stay hydrated!

  3. I would love to have a pool to jump into after every run. Sounds like a perfect way to cool off!

  4. Great tips! I have TOTALLY considered jumping into the pool as soon as I'm done running. Our routine is to finish a long run, pack a lunch, and sit by the pool the rest of the afternoon, haha. :)

  5. Unfortunately, living in Florida, heat and humidity is part of the deal. I do slow down a little, and make sure to hydrate and intake a little more salt than usual, but it's business as usual around here.

  6. And I've jumped in the pool in my running attire WITH the shoes on. They were already that wet anyway. I just have to be mindful to take off the electronics!

  7. I have to say disagree with the advice about not wearing a hat. Generally, in the summer the UV index gets high fast and it's not always easy to find a shaded place to run where I live. I'd rather protect my face from sunburn and have a slightly warmer head than pour water over my head and wash off sunscreen.

    1. I actually like to wear a visor when it is really hot. But your point about the water washing off the sunscreen is a really good one and something to consider.

  8. I'm a visor girl, too. It also works as a sweat band, which is great.

    This summer is the first year in three years I'm not training for a marathon, and I have to say...I'm super relieved. I do have a half in the fall, but at least I don't have to tackle 18-20 mile runs this year!

    I usually don't worry about pace in the summer because I know pretty much anywhere (except maybe Florida) has cooler temps than Arizona, so if I'm racing out of town, it'll feel easier and my stamina will be better.

    You back yard look so nice!

  9. I would love to be able to jump in a pool after a run during the summer. The heat hasn't affected me too much this summer. After the winter we had, I'm kind of enjoying it.