Hot, humid, sweaty summer running. You either love it or you hate it (me!). Either way, if you plan on running outdoors in the summer heat, it’s important to make a few adjustments to your training and nutrition plans. Here are a few tips to help you out!
1.) If you can, avoid running between 10 am and 2 pm
This is often the hottest part of the day with the highest UV index. Running in the early morning hours (before 9 am) can help protect your skin and decrease your chances of being affected by the heat.
2.) Slow down!
I know, I know. Slowing down your usual training pace can feel counterproductive. I typically recommend running between 20-40 seconds slower per mile depending on how hot and humid it is. Your body will still be challenged, so don’t worry about losing progress- and remember, a few slower runs won’t make or break your training.
3.) Adjust your training plan
Have you ever had a speed workout planned only to wake up and find that it’s 80 degrees and 95% humidity outside? Rather than push through, you’re better off adjusting your training schedule. I promise the world won’t end if you get your speed work in on Thursday instead of Tuesday! To avoid moving around training sessions mid-week, keep an eye on your local weekly forecast and plan accordingly.
4.) Run with water!
Carrying a water bottle can be annoying, but in the heat, it is essential. I recommend carrying one filled with a sports drink (such as Gatorade) to hydrate and replenish lost electrolytes if you are planning on running longer than 30 minutes. When running, consume about 6-8 fluid ounces every 15 minutes. Click here for my favorite running water bottle! (Not sponsored, I just really like this product- it’s insulated, has an attached pouch that I can keep my inhaler in, and has an adjustable hand strap so you don’t have to grip the bottle for your entire run)
5.) Run inside or cross train instead
When the heat index is above 90 degrees Fahrenheit, I recommend taking a rest day, running inside on a treadmill, or cross training indoors instead of braving the heat. The heat index takes into account humidity, so even if the temperature is only 80 degrees, the “real feel” can still be over 90 degrees due to humidity. Running outside at these higher temperatures can put you at risk for heat exhaustion, heat stroke, and dehydration, so you’re better off skipping it.
6.) Pre and post-run hydration
Exercise performance is impaired when you are dehydrated by as little as 2% of body weight! In general, women require about 2.7 L of water per day, while men require 3.7 L. Make sure you are drinking 15-20 ounces of sports drink (such as Gatorade) about an hour to an hour and a half prior to your run. To track the amount of fluids lost during activity, weigh yourself before and after your run. You should consume 0.7 L of sports drink per pound of body weight lost.
7.) Protect your skin!
Make sure to wear at least SPF 15 sunscreen (preferably SPF 50) on all exposed skin. Consider also wearing a hat to shield your face! Here is a link to my favorite sunscreen (again, not sponsored- I just really like this product).
8.) Don’t be too hard on yourself
When it’s hot and humid, you are going to be slower and you probably won’t feel as good as usual. That’s okay. Be patient with yourself and know that taking care of your body is the most important thing!
Best,
Kate
References: Haff, G. and Triplett, N., 2015. Essentials Of Strength Training And Conditioning. 4th ed. Human Kinetics Inc.