Summer Running Tips - How to Run Better in the Heat!
It’s getting hot and that means running will feel harder than it has the last few months. Don’t despair, you’re not losing fitness, we promise! If you prepare yourself well, you’ll be able to crush those summer runs and take that fitness into the fall with you. Keep reading to understand what happens to your body in the heat and our best tips for making summer running more enjoyable!
What happens to our body in the heat?
Hot and humid conditions place additional stress on the body, making it more challenging to maintain the same pace or intensity as in cooler temps. Heat also increases our internal body temperature and makes it harder to dissipate heat, especially in humid conditions where sweat cannot be absorbed into the air. This leads to a higher rate of perceived exertion.
The cardiovascular and respiratory systems have to work harder to cool your body down by shifting blood to the skin to dissipate heat. Our muscles also require more oxygen leading to a reduced stroke volume and increase in heart rate.
Our sweat rate increases and you lose more fluids, making hydration extra important.
Tips for Making Summer Running More Enjoyable
Slow Down
Because your body is working so much harder in the heat, slowing down even more during the summer months is crucial. This DOES NOT mean you’ve lost fitness, but slowing down will help you gain more fitness. Slowing down helps:
prevent overheating by reducing internal heat generation
prevents excessive strain on the cardiovascular system
minimizes fatigue and heat-related illness
prevents dehydration by reducing the amount of sweat produced
avoids exhaustion and prolonged recovery from what should be an easy run
Consider adding walk breaks to your first few runs as you adapt to the heat!
Stay Hydrated
Your body’s best cooling process is through sweat. When we run in the heat, our sweat rate increases, but in order to avoid dehydration, we have to replenish fluids to avoid cramps, muscle spasms, dizziness, fatigue, nausea, and muscle weakness. Sweating also depletes electrolytes, which is crucial for muscle function, nerve transmission and fluid balance.
Aim to carry water with you on every run, even short runs, or plan your routes where there are water fountains or spots to drop water or electrolytes.
Consider taking a sweat rate test to determine your specific hydration needs!
Plan Your Run
Consider planning your run to make sure you are safe and comfortable by:
Running during the cooler parts of the day if you’re able to - early morning or late evening are ideal to avoid peak heat hours of 10 am to 4 pm.
Choosing shaded routes when possible.
Being aware of the weather forecast, including humidity levels, dew point, and “real feel” temperatures.
Paying attention to reflective heat from dark surfaces, like asphalt.
Wear Appropriate Clothing
The right clothing can protect you from the heat and sun and also aid in keeping you cool.
Focus on lightweight, breathable, moisture-wicking clothing to help sweat evaporate more quickly. Light-colored clothing helps to reflect sunlight if you aren’t able to run in a shaded area. Don’t forget a hat, sunglasses to protect your eyes, and sunscreen!
Wear what you feel most comfortable in. Now is the time to embrace just running in a sports bra or shirtless!
Recognize the Signs of Heat Illness
Heat illness is dangerous, so you want to be aware of the signs so you can reach out to someone for help. Be sure to run with your phone and let someone know when you head out for a run, how long you’ll be gone, and your route.
Signs of Heat Exhaustion:
weakness
pale, clammy, and cool skin
dizziness and confusion
excessive sweating
headache
shallow breathing or fast pulse
Signs of Heat Stroke:
not sweating despite feeling hot
chills or goosebumps
nausea and vomiting
Heat illness is very serious. Always know when to pull the plug. If the effort on your run is feeling too high or you’re extremely uncomfortable, end the run or keep the run indoors if you can. No run is worth risking our health and safety.
