Running in the heat

Running in the heat

Summer is here and runners need to be careful when running outside.  If not properly prepared it can lead to some severe heat strokes or dehydration.  So follow these tips for more enjoyable runs.

  1. Run early in the morning or late at night.  Run when the sun is not at it’s highest point.  The worst time to run is from 11am-3pm.
  2. Drink plenty of water. Run with water or place water at a known location where you can pick it up.  You can put water at your mailbox and double around to pick it up again.  Pick up a fuel belt where you can store gatorade and water.
  3. Protect yourself from the sun. Wear sunscreen, a hat, and sunglasses.
  4. Dress appropriately. Do not wear long sleeves or fleece pants when running.  You don’t want to overheat.  Wear light weight dri fit shirt and dri fit shorts.
  5. Shade run.  Seek shade and don’t always run in the sun.
  6. Run easy. Run slower in heat and don’t push yourself if you are feeling dizzy, or nauseous.
  7. Get used to the heat. Once you slowly run in the heat, you will get used to it.  After 2 weeks of running in the heat, your body will acclimatize.
  8. Lube up. Sweat will build up water around the clothes you wear because it will chaff your skin.  Apply vaseline to those high friction areas ie your armpits, thighs and your toes.  You’ll have a more pleasant shower afterwards, instead of screaming or wincing in pain.

Most importantly is to have fun while you’re running and keep safe.

Related Running Tips:

  1. Apply sunscreen before your run
  2. Beginner Distance
  3. Headaches after running
  4. How To Safely Run Trails
  5. Running After Being Sick
  6. Running Heart Rate Zones
  7. But it’s so cold out!



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