Running in Hot Weather Tips

The good news is that you don't have to give up running this summer. However, you have to keep in mind that running in hot weather can be dangerous for you, unless you are properly prepared for it and follow certain precautions that will help you stay out of harm's way.

Hot weather running tip #1 - Give yourself time to adapt to heat.

First of all, you need to understand that no matter how well adapted you are to hot weather, you won't be able to run as fast and as easily as you do in colder weather.. However, allowing yourself to adapt to running in hot weather will enable you to run faster than you would have had you not done it and will also help you to recover faster.

So how do you adapt? By giving yourself time to get used to new conditions - perhaps a week or two of shorter runs until your body feels ready for something more. Definitely don't start out with an extra long run on the very first hot summer day - give yourself time!

Hot weather running tip #2 - Know when to run

Do everything in your power to avoid running in the hottest part of the day. If possible, run before sunrise - this is the coolest part of the day and allows you to beat the sun, if not the heat. Or right after sunrise. If you live in the part of the country where it cools off fast after sundown, this would be second best time to go running for you.

Hot weather running tip #3 - Know where to run

If possible, run in the coolest places that you can find - choose the routs that provide you with a lot of shade. Instead of running down the street with no cover from the sun and surrounded by car exhaust, choose to go running in the park where trees will give you lots of shade..

Hot weather running tip #4 - Take it easy!

This can't be stressed enough - take it easy, you don't have to prove anything! Run the first couple of miles under your normal pace to let your body adjust to new conditions. Don't overestimate your fitness level, and have reasonable running goals that you can achieve without risking your health. Take walking breaks while running! And if you're lucky enough and there is a pleasant breeze, start running with your back towards it - this way, you'll have a nice breeze blowing on your face on your way back. Also, try to avoid running long distances alone.

Hot weather running tip #5 - Hydration is the key.

Whenever you run, you have to remember about staying hydrated, but this is especially important when running in hot weather! Staying hydrated should be your first priority, as dehydration is very dangerous! So be wise about it - make sure to drink enough in the hour preceding your run, and then make sure to drink while you run. Don't wait until you feel thirsty, as by then, you're already dehydrated! After you are done running, keep on drinking enough to stay hydrated and prevent dehydration.

Hot weather running tip #6 - Know what to wear.

'Light' is the keyword as far as running clothing is concerned. Choose white or light colored running clothes over dark colors, as they don't absorb as much sunlight. Also, wear light shorts and a light shirt - buying special running clothes made out of synthetic materials is definitely a good idea, as they will help you stay cooler while running (you'll be very grateful for that small initial investment on a longer run!). Whatever you choose to run in, however, try to stay away from cotton - as it will soak in sweat and instead of having a cooling effect on your body, it will make you feel hotter and will take a long time to dry.

Hot weather running tip #7 - A word about socks.

No matter how trivial choosing the right pair of socks might sound to you, it is very important - believe me, your feet will be very grateful to you if you don't wear a 100% cotton pair of socks. Why? While you're running, your feet will sweat and cotton socks will keep your feet wet. From there, there is a really short road to blisters. Now, does it sound like fun to you?

So, choose the right socks for running - the best choice would be getting synthetic fiber socks that will keep the moisture away from your feet and prevent blisters. Doesn't this sound much better?

Hot weather running tip #8 - Use sunscreen to prevent sunburns.

You should not leave your house without putting sunscreen on in summer. This is also true for running - especially since summer sports clothing is usually made from very thin fabric and doesn't cover your whole body. A good idea is to put on your sunscreen (at least 15 SPF) on your whole body before you get dressed. In this way, you won't get sunburned when your clothing moves while you're running, or if you choose to remove some of it (like your shirt). And don't worry - there are some special sunscreens designed for sport use - they don't run, so you won't get them in your eyes.

Hot weather running tip #9 - Don't forget the sunglasses.

Make sure you don't leave your house without your sunglasses. Choose a pair of light, running sunglasses to protect your eyes from harmful UV rays. Wearing sunglasses will also help you to avoid headaches that come from constant squinting.

Hot weather running tip #10 - Learn to recognize warning signs of heat stroke.

Running in hot weather carries with it danger of heat stroke and heat exhaustion. You should learn to recognize the warning signs of both, so that you can protect yourself from danger (heat stroke can be fatal). Watch yourself closely and don't ignore anything out of the ordinary that might be happening to you. You can learn of the warning signs of heat stroke and heat exhaustion here .

Sources:

Author's own experience
Paul A. Heckert, "Hot Weather Running Tips", Suite 101.com