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?