Between spring arriving with a bang here in NJ and running in the overwhelming heat and humidity of Florida last week at the Dark Side Challenge (recaps coming soon!), I’ve had to adjust my running strategies pretty drastically in the past week or so.
And now that I’m prepping for the Newport 10K on May 6th, I realize that I’m probably not the only one who’s had to adapt quickly. So today I’m sharing some of my tips for warm weather running as we take on these first few weeks of pre-summer heat!
…also this is the perfect opportunity to finally use this gif of a shirtless Adam Driver in tiny shorts. so. win-win. you’re welcome.
Tip #1: Hydrate, hydrate, hydrate
And I mean during AND before! Seriously. Upping your water intake and starting your run already properly hydrated makes a HUGE difference. Leading up to your long run or race – or even your regular outdoor runs! – be sure to take in extra water and stay away from caffeine and alcohol as those have more of a diuretic effect. Then while you run, make sure to keep those levels topped off. I’m no doctor but the rule of thumb is to check your urine: if it’s clear, you’re overhydrated. If it looks like iced tea, get ye to the water fountain STAT. Straw-colored is the goal here.
But while you’re doing this hydrating thing, also be aware of hyponatremia, which is a deadly condition that occurs when you drink TOO MUCH water and your blood sodium levels drop to dangerous lows and cause So yeah. It goes both ways, this hydration game!
For actual REAL expert advice on hydration, check out this article on Active.com. They’ve even got a handy guide for you there!
Tip #2: SUNSCREEN
My god, sunscreen. Please, people. Don’t forget the sunscreen. I know we wear those uneven shorts and racerback tan lines as badges of honor, but burnt skin is damaged skin. Besides, a sunburn makes it more painful to run than it already is. When it’s 85+ degrees out there, why make running any more painful than necessary?
Tip #3: Slow Down!
I know: it seems very counter productive. I’m racing, you’re thinking. The faster I go, the faster it’ll be over and I can cool off! Yeah, no. When the temperatures soar, you need to adjust your pace accordingly and run by perceived exertion, not by the pace you think you *should* be hitting on your watch.
Tip #4: Minimal, Loose Fitting Clothing
This is a lesson I learned late in the game: the less you wear when you run in the heat, the more comfortable you’re going to be. I used to run in capris all the time because I was afraid I’d scare passersby with my jiggly thighs. Until I ran a 10 miler in like 80 degrees in capris and nearly finished the run pantsless. Now, I rock the shorts, jiggle be damned.
Recently, on a solo run in my stifling hot office gym, I discovered the joys of being a part of the Sports Bra Squad and let me tell you: while I was petrified of someone coming in and seeing me wobbling all over the place, I also felt COOL.
When it comes to running in the heat, run in what YOU’RE comfortable in. Try running in a sports bra. I was shocked to see how much more comfortable I was, and nailed my run even harder because I felt so badass. Now I’m looking forward to giving it my all this summer!
Tip #5: Maybe Don’t Run?
What kind of running blogger am I, suggesting you NOT run?! Well I’m going to keep it real: if it’s TOO hot? You shouldn’t be running. I’ve seen some sites say skip the outdoor runs at 89, 90, or 92 degrees and up. But ultimately, you need to listen to your body. If you set out and immediately feel like your lungs are on fire and your skin is going to melt off your bones, maybe today just isn’t your day. It might feel badass, but you could do some real damage (heat stroke, anyone?). So when it gets TOO hot, consider moving your run to a treadmill. It won’t ruin all of the training you’re doing, I promise.
Do you have any hot weather running tips that you swear by? Share in the comments – and I’ll see you at the Newport 10K next week!