Tips for Running in the Summer Heat

Northern California is currently escaping the grasp of a lingering heat wave which has seen record temperatures consistently hovering around 108 degrees. There’s no doubt that the heat can suck the life out of you quickly and leave you lifeless for days afterward. And when you add in humidity to the mix, it gets even more difficult.

Whether you’re training for a marathon or a 10k, your training schedule doesn’t halt for extreme heat. If you can't beat the heat you might as well embrace it, and that means having a plan of attack for your training schedule. Following are some tips to help you train smart and safe in the heat this summer.


RUN AT COOLER TIMES
Try to avoid running between 10 a.m. and 4 p.m., when the sun's intensity is at its greatest.  Although the humidity can be higher in the early morning, the temperatures are lower without the heat of the sun.  If you have to train mid-day, pick shaded routes and trails, and lower the intensity of your run.  Make sure that you take a few moments to check the temps and the heat index before you head out. On excessive heat days, take your workout indoors to a track or treadmill. You may loathe the dreadmill, but you’ll end up getting in a higher quality workout and avoid the dangers of training in the extreme heat.

ACCLIMATE AND ADAPT
Manage your expectations and ease into hot weather running. According to Dr.Cedric X. Bryant, chief science officer of the American Council on Exercise, it takes most healthy people 10 to 14 days to fully acclimate to exercising in the heat. To achieve that you need to be exercising in heat. The heat-acclimated individual will sweat sooner and that sweat will be more dilute, Bryant said. There will be a lower risk for dehydration and a reduction in the heat gained through exercise that will help maintain a lower core temperature and heart rate response. While acclimating to the physiological demands of the heat, be sure to tone down your workout and decrease your normal running distance to more comfortable distances.

MAP IT OUT
This is one idea I've really enjoyed.  Set up a short loop or out-and-back course.  In reality, this is something that most of us do on our normal runs, but for hot days there's a twist.  Make sure you map out your course along a shaded trail, road, or path that takes you no longer than 30-45 minutes to complete. Prior to your run, bring along a run partner and stow a treasure chest of goodies to keep you cool and happy. Stash ice water, sports drink, dry towel, wet hand towel, sunscreen, etc in the chest. This not only breaks up the distance mentally and physically, but it gives you something to look forward to and allows you to cool yourself regularly. Moreover, it reduces the weight you'll have to carry in fluids and fuel—lowering the energy demands on your body.

SLOW IT DOWN
We generate heat during exercise and the human body is not particularly efficient in this respect--seventy-five percent of our expended energy is turned into heat. Thus, the faster and longer we run, the higher the heat load placed on our body. 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. Don't be afraid to bring it down to a walk in order to allow your heart rate to slow down progressively. You can start running again after a few minutes.

CHOOSE CLOTHING CAREFULLY
Wear light-colored, loose fitting clothing to deflect the sun's rays and allow your body to cool itself. Experiment with your apparel based on your climate.  Rather than wearing less clothing and exposing yourself to the sun, try the method runners in the Badwater 135-mile ultramarathon desert race use - wear white long sleeve wicking apparel for sun protection and breathability.  Today brands New Balance and Saucony offer apparel that actually helps cool you down when it interacts with perspiration.  The New Balance ICE line is one that I integrate into my own training on hot days.  And don't forget the visor which allows the heat to rise from your head while blocking the sun from your face.

HYDRATE HYDRATE HYDRATE
Hydration is one of the most important aspects of running, regardless of what season it is. In the summer heat however, staying properly hydrated is crucial. Drink before workouts and make sure you have access to fluids if exercising longer than 30 minutes. During longer workouts, some of your fluid intake should include a sports drink (ie Gatorade).  Another valuable tool is hydration tablets or powders which also help replace vital electrolytes.  The benefit of the tablets and power is that they allow you to add mild flavor and nutrients to your hydration routine without being overwhelmed with the sweetness often associated with sports drinks.

At the end of the day, everyone has their own hydration rates and they vary based on the climate, your body, fitness and many other variables. When you feel the thirst monster kicking in, ‘obey your thirst’ and drink when your mouth is dry and you feel the need to drink.

LISTEN TO YOUR BODY
Regardless of your fitness level or your strength as a runner, summer heat is not something to be underrated. Training in extreme heat can be dangerous if you don't take the proper precautions - and sometimes even when you do.  Listen to your body and be aware of the signs and symptoms of heat-related illnesses. Your body cools itself by sweating but as the heat and humidity increase, your body core temperature rises as does the risk for heat-related illness. If you are out running and you start to feel any ill effects of the heat (ie dizziness and nausea) find shade, take in electrolytes, and elevate your legs. 

BENEFITS
Properly preparing to run and train in the heat will not only keep you safe during the summer heat, but it will pay dividends for you down the road as well. A study was recently published by the University of Oregon into the athletic benefits of training in hot weather conditions. Specifically, they found that:

Heat acclimation improves the body’s ability to control body temperature, improves sweating and increases blood flow through the skin, and expands blood volume allowing the heart to pump more blood to muscles, organs and the skin as needed.

Interestingly, they found that this hot-weather training had improved the performance of the test group in cold weather conditions by as much as 7% for both the cyclists and runners.  So by properly preparing for your summer runs, and taking care of your body, you'll actually be better prepared for your races when the mercury starts to drop.