It is common to step out for a run with clothes that are too warm. Once the sun breaks through, the temperature can change drastically. The summers can get really hot regardless of where you live and it looks like the heat is on its way. Not only is it sometimes unpredictable, but our lives do not always allow for that crisp early morning run or that cooler evening jog. It is important to be prepared for the heat in these warmer months because our bodies are already working double time during our runs to keep our muscles cool. Add rising temperatures and you could be in trouble.
Tips for Staying Cool in the Heat:
1. Run in the cooler part of the days if possible. Early morning and the evening can be the best times to go for a run, if your schedule allows. Be sure to take proper nighttime precautions if you choose to run in the evening or at night.
2. Get hydrated and stay that way. It is not only important to replace the fluids you are losing during your runs, but start off hydrated as well. Drink the majority of my water one to two hours BEFORE my run. Then take a small bottle of water and take small sips along the way if you notice your mouth is getting dry. If you get dehydrated during your run, head for shade and get some water.
3. Start off slow on those longer runs. If you have a longer run planned, start off slower than your normal pace. Your body will stay cooler longer and you will be able to run a greater distance before your body heat reaches its threshold. Once it reaches its threshold, you will slow down considerably anyways, so you might as well take it slow. During the last part of your run, you can pick up the pace.
4. Dress for the heat. When it comes to keeping cool, the smart dress is loose-fitting clothing. You may prefer to wear form fitting running gear but in the heat, baggie clothes (especially shirts) will not only give you more sun protection but they help you take advantage of any breeze – including the one you make as you run. Select sport-specific material that helps keep moisture away from your body. Lightweight hats that have moisture wick are best for sun protection and allowing the heat to escape. Did you know a large proportion of your body’s heat is lost through your head? Many runners soak a hat in water and then stick it in the freezer or fridge overnight. This can also help keep the body temperature down during those hot days.
5. Lather on the sunscreen. Be sure to put on that sunscreen with at least a 15 SPF. Don’t forget to make sure that it is sweat proof so that it stays on through all your hard work.
If you feel any signs of overheating or think you may be in trouble (dizziness, headache, profuse sweating, and clamminess), head for shade, and put cold water or a cold ice pack on your head and neck if possible. If you only have your water bottle, place this on the back of your neck until you begin to feel normal. Replenish those fluids! The best cure for heat exhaustion and heat cramps is to replenish your body’s fluids and salt balance. This may require eating some salty foods once you get home.
We all know a treadmill would be much cooler, but heading outside is half the fun! Be smart and stay cool in the warm months!
1. Run in the cooler part of the days if possible. Early morning and the evening can be the best times to go for a run, if your schedule allows. Be sure to take proper nighttime precautions if you choose to run in the evening or at night.
2. Get hydrated and stay that way. It is not only important to replace the fluids you are losing during your runs, but start off hydrated as well. Drink the majority of my water one to two hours BEFORE my run. Then take a small bottle of water and take small sips along the way if you notice your mouth is getting dry. If you get dehydrated during your run, head for shade and get some water.
3. Start off slow on those longer runs. If you have a longer run planned, start off slower than your normal pace. Your body will stay cooler longer and you will be able to run a greater distance before your body heat reaches its threshold. Once it reaches its threshold, you will slow down considerably anyways, so you might as well take it slow. During the last part of your run, you can pick up the pace.
4. Dress for the heat. When it comes to keeping cool, the smart dress is loose-fitting clothing. You may prefer to wear form fitting running gear but in the heat, baggie clothes (especially shirts) will not only give you more sun protection but they help you take advantage of any breeze – including the one you make as you run. Select sport-specific material that helps keep moisture away from your body. Lightweight hats that have moisture wick are best for sun protection and allowing the heat to escape. Did you know a large proportion of your body’s heat is lost through your head? Many runners soak a hat in water and then stick it in the freezer or fridge overnight. This can also help keep the body temperature down during those hot days.
5. Lather on the sunscreen. Be sure to put on that sunscreen with at least a 15 SPF. Don’t forget to make sure that it is sweat proof so that it stays on through all your hard work.
If you feel any signs of overheating or think you may be in trouble (dizziness, headache, profuse sweating, and clamminess), head for shade, and put cold water or a cold ice pack on your head and neck if possible. If you only have your water bottle, place this on the back of your neck until you begin to feel normal. Replenish those fluids! The best cure for heat exhaustion and heat cramps is to replenish your body’s fluids and salt balance. This may require eating some salty foods once you get home.
We all know a treadmill would be much cooler, but heading outside is half the fun! Be smart and stay cool in the warm months!
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