In Kentucky, the heat and humidity start early — this year, we were hitting 70 and 80 degrees in March! Running in warm weather brings a whole new set of challenges. With some preparation, you can keep running all summer, in preparation for fall races.
1. Run Early
My husband is a fan of running before dawn when the temperatures are skyrocketing. I struggle with this one, since I hate getting out of bed early. Pros? By the time you get back and have breakfast, you’ve accomplished your exercise for the day!
2. Run Late
Are you like me, and can’t drag yourself out of bed in the wee hours? Run after dinner. Last summer, I did speedwork at the local high school track in the evenings. Mind you, it was still 85 degrees at 9 pm, but at least I was out of the blazing sun.
3.SUNSCREEN
Yup — I’ve made this mistake before, and been in a hurry to get my run in. A few hours later, wondering why my shoulders were stinging, noticed that they were beet red. If you’re running during daylight hours, be sure to apply sunscreen – even on cloudy days! Pay special attention to your ears, back of your neck, shoulders and behind your knees (OUCH!).
We’re picky about our sunscreen around here, and use California Baby. If you’re concerned about parabens and other weird stuff in your sunscreen, be sure and check out EWG’s Sunscreen guide.
4. Hydrate – before, during and after
My friend Laurel has teased me before about how much water I carry with me. It’s a bit of a crutch for me, but sipping on water before I slog up a hill helps me mentally.
I carry a handheld water bottle, and wear a hydration belt. Added bonus of the belt? It has a pocket for gum, lip gloss, money, etc.
You may also want to consider electrolyte replacements in your water bottle, like Nunn tablets, or try coconut water on for size.
5. Hat
I’ll be honest, and tell you that the only times I’ve ever worn a hat while running is in the rain, or freezing cold. According to Runner’s World, a light colored hat with a visor keeps the sun out of your eyes, and keeps you cooler. You be the judge.
6. Light weight, loose clothing
Summer is not the time for your basic black workout gear. Jazz up your spirits with some light colored, loose clothing for the warmer weather. Brooks is my favorite running gear, and this skirt is wonderful – I love the compression shorts and hidden pockets.
7. Ditch the Cotton
You may think cotton would be great for running in the summer — nope. It gets wet and sticks to you. Yuck! Stick to dry weave materials for your tank tops, shorts and socks.
8. Acclimate and adjust your pace
With the added heat and humidity, you’re not going to be able to pound the pavement as hard as you can in cooler weather. Take your time getting used to the higher humidity and temperatures. You may take a few weeks to mentally and physically adjust. Turn down your pace a notch, at least until you feel comfortable with the change in conditions.
9. Take it Inside
This summer, when I’m cleared to run, I know I’ll be starting out back on the treadmill. I abhor running in the summer, and I know my post partum hormones won’t tolerate the heat. I’ll be running inside, with a fan blowing on me.
10. Know the Signs and Symptoms of Heat Related Illnesses
If you’re running outside, play it smart. You need to know the signs and symptoms of heat related illnesses (heat exhaustion, heat cramps, and heat stroke), as well as how to treat yourself.
Symptoms can include:
- Muscle Cramps
- Fatigue
- Nausea
- Dizziness
- Confusion
- Fainting
Left untreated, these can progress to seizures and death. Treatment involves replacement of lost fluids and salt.
Play it safe in the summer. Run with a buddy, hydrate before you head out, and don’t over do it!
Did I miss one of your tips for warm weather running? Be sure and leave me a comment!
I’ll be linking up to Fitness Friday, 7 Quick Takes and more!
P.S. Training for a half marathon? Don’t miss these half marathon training tips.
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If there is a way that you can make sure you have a Road ID or run with some sort of identification. If you can put your allergies, meds, and emergency contact on it too that can be helpful. Also if it is a long run a cell phone can be helpful if you have room for it in your water pouch– just in case something happens and you are too far from home or your car and need to call for help.
I forgot to mention Road ID — it’s actually on my ‘to buy’ list. I cram my phone in one of the many pockets I have, between the hydration belt and handheld water bottle, I usually have room.
Thanks for coming by!
I always liked running with a hat – I have no idea why. Thanks for the reminder about the hydration belt. I think Aaron may need one of those since he’s become more serious about his running.
sigh – the hat thing, I can’t wrap my mind around. I may give it a whirl later this summer.
This is a great list! I spent many a late night running last summer, when I was working in Missouri! I think overall, it made me faster when I went to cooler places for races, but the opposite is also true!
I need to start wearing a hat. I don’t right now, but my nose, even with sunscreen, is the first thing to get burnt!
I’ve never traveled to races — but did run last summer in Florida on vacation. PHEW! Two things learned – it’s HOT, even at 7:30, and running on sand is HARD!
It sounds all romantic and cool, running on the beach, but I didn’t like it all that much.
The hat may be an addition to my wardrobe this summer. Since I’ll be a few months postpartum, I’m more than likely going to be running on the treadmill.
Thanks for coming by!
These are great tips! Our summers in Alabama are pretty brutal too and it seems to get so hot so fast. Can’t we have a couple months of warm but breezy weather to run in?!
Oy – Alabama …. you guys are even more humid than us!
I LOVE LOVE LOVE fall running – it’s my favorite.
Thanks for dropping by!
Great tips, I think aclimating is key and not pushing yourself until you are used to the heat and humidity. I love taking advantage of sprinklers during the summer, so fun to run through them and cool off during a run 🙂
Running through the sprinklers sounds like fun! I haven’t had a chance to do that!
Thank you for visiting!
Great tips! We moved to Houston a year ago, so I’ve been learning these as well… although I do need to get better about the sunscreen. I usually go early mornings so I don’t always think I need it, but I know I shouldn’t risk it. Visiting from Fitness Friday! 🙂
It’s really easy to forget it, especially if you’re like me, and tan well. Right now I’m as pale as a ghost, so I really need to pay attention to it when I get started back this summer.
So glad you came by!
Great tips!!! Stopping by from the Fitness Friday hop!!!
Thanks for coming by, Toni! Looking forward to meeting all of you gals from Fitness Friday this summer. I’m looking forward to the support, as I try to bounce back after this baby.
You’ve pretty much covered my tips for running in the heat. I would add carrying ID or wearing a RoadID. I run early. The earlier the better.
A Morning Runner
It’s funny how you think you’ve covered everything, then leave off something OBVIOUS! Argh!
I need to buy a Road ID for me, as well as for my husband. Not a bad idea for a Father’s Day present!