Running the Heat!

Running in the heat is a challenge. I went out for a run on Labor Day to challenge myself against the heat. I put on my sunscreen and had my Nathan's Quick Draw Water bottle ready. I felt the heat on my face and skin. Although the heat wasn't desert heat it was definitely hotter than my usual runs. At that time I was coming off my 6 mile run a few days ago. My legs were a little sore from the distance. The course I ran this time had a lot of inclines which made it a little difficult. And when you pair the heat and inclines it made things difficult. I was a bit disappointed by my run. I wanted to run 3 miles but I ended up running 2.62 miles (Garmin).

For starters, I should've worn my sunglasses and my running hat. I totally forgot to bring these items with me when I left the house. I started a little fast in the beginning. I should've slowed down and not overworked myself.

I found 6 tips to run through the heat.

Switch gears and adapt. It takes about two weeks for your body to adapt to the heat and cool itself more efficiently. Slow your pace and reduce your intensity and get the run in rather than pushing through it. Doing so will allow you to more efficiently acclimate and continue to run. Your body will gradually become better at cooling itself in the warmer weather allowing you to continue to run at your normal pace.

Work with the heat. Run by your effort level rather than your typical pace until you acclimate. It is all about managing your body core temperature and not allowing it to rise too much, risking overheating and really slowing down. Like a car, if the temperature rises too high you will overheat.

Accessorize. Wear light colored, loose fitting wicking running gear. Technical apparel will allow moisture to pass through them to be evaporated, keeping your cooler. Wear sunglasses that filter UVA and UVB rays, waterproof sunscreen, and a hat or visor to protect your skin and eyes from the sun.

Timing is everything. Run at cooler times of the day in the morning or in the evening. If you run in the morning, you'll avoid the heat, but may encounter a higher humidity. The air quality is also better in the morning, since ozone levels increase soon after dawn, peak at midday, and then again in the early evening. Times to avoid running are noon till 3pm.

Extreme measures. If there is a heat alert or poor air quality day, take your workout indoors. You won't get any super-human reward for pushing in dangerous heat and it most likely will take your body longer to recover from the workout. Train smart.

Hydrate during your workouts. For workouts shorter than 45 minutes, water works just fine. For longer runs, research suggests consuming about a cup of sports drink every 15 to 20 minutes to fuel your muscles and aid in maintaining electrolyte levels.