Running in the Heat – be careful
Summer is here and unless you want to trade your outdoor runs for time on the “dreadmill”, you will be running in the heat. The heat and humidity zap you at deeper levels. Your body has to work harder to cool itself when you are running in the heat. And most importantly, there are real dangers out there if you take your body into the red zone.
Consider these points as you train in the heat this summer:
- Hydrate more before you run, even the night before and consider adding some fuel before your run. If you don’t usually eat anything before you run consider adding something when it is hot to give your body some fuel to handle the heat and humidity.
- Slow your pace. Or maybe, accept the slower pace your body is running.
- Consider running fewer days / week. An extra recovery day each week may do wonders for your energy level.
- Summer is a great time to add some indoor cross training to the schedule. Core and upper body fitness, yoga, swimming and spin class are all great cross training to supplement your time in the heat.
- If you are running and start to get dizzy or stop sweating, stop and walk and cool off any way you can. These are warning signs you should not ignore.
There is a lot of information on the Internet and elsewhere about hydration and running in the heat. Check out www.runnersworld.com and search on “running in the heat” or “dehydration” for example. Know the dangers and warning signs and pick up some techniques to help you get through the summer strong.
The good news is when you toe the line for your Fall or Winter marathon in cooler weather, you’ll be ready and you’ll be faster. So, consider it a plus to be able to train in the Arkansas heat and humidity.
Have comments or tips on running in the heat? Post a comment to this article and help another runner.
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