Running in the heat can be challenging, but with the right strategies, you can stay safe and enjoy your run. Here are ten essential tips for running in hot weather:
- Choose Shaded Running Routes: When running in hot weather, pick routes that offer shade or have water fountains available. Running on shaded paths can help reduce the impact of the sun and make your run more comfortable.
- Hydrate Well Before and During Your Run: Proper hydration is crucial when running in hot weather. Start drinking water well before your run to stay hydrated. Keep drinking water throughout the day, and consider a sports drink with electrolytes to maintain energy during long runs in the heat.
- Run Early in the Morning or Late in the Evening: Avoid the midday heat by running early in the morning or late in the evening. These are the “coolest” parts of the day, making it easier to stay cool and prevent heat exhaustion. Although here in North Carolina even 6 am feels like an oven warming up.
- Wear Lightweight and Breathable Running Clothes: Choose lightweight, moisture-wicking running gear for hot weather. Light-colored clothing reflects the sun’s rays, helping you stay cooler while you run.
- Apply Sunscreen to Protect Your Skin: Sunscreen is essential when running outside in the sun. Use a broad-spectrum sunscreen with a high SPF to protect your skin from harmful UV rays. Reapply as needed, especially if you’re sweating. Keep in mind though using sun screen prevents vitamin D absorption.
- Acclimate to the Heat Gradually: Give your body time to adjust to running in the heat. Start with shorter, less intense runs and gradually increase your distance and speed as you get used to the hot weather. It’s always ok to drop to endurance pace if you HAVE to get a run in. Heat + Speed = Bad Things.
- Adjust Your Pace to Stay Safe: Running in hot weather is more demanding, so it’s important to slow down. Listen to your body and don’t push yourself too hard. Running slower in the heat can help you avoid heat exhaustion.
- Incorporate Walking Breaks During Your Run: Taking walking breaks during your run can help you cool down and maintain your energy levels. Walking is a great way to prevent overheating and stay safe in the heat.
- Use Cooling Accessories to Stay Cool: Stay cool while running by using accessories like a cooling bandana or a hat with a built-in cooling feature. You can also run through sprinklers or splash water on your face to keep cool. One of our favorite tools is called a cooling towel, we got ours at Dicks sporting goods.
- Watch for Signs of Heat Exhaustion: Be aware of symptoms like dizziness, headache, or nausea, which can indicate heat exhaustion. If you experience any of these, stop running immediately, hydrate, and cool down in the shade.
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