Summer is here, and that means runners are at a higher risk for heat exhaustion. In the summer months, it’s extra important to understand your limits and how to keep your body safe. Here are my tips for runners looking to stay safe in the heat.
1. Hydrate
This one is the most obvious: you should be drinking more water. But not just right before or during your run; you should be keeping yourself hydrated throughout your week so that your body is in peak hydration whenever it’s time for a run.
You should also add some salt into your diet before, during, and after your running days to encourage hydration and replenish electrolyte imbalances.
On the hottest days, you may need to introduce an electrolyte into the mix.
2. Adjust your pace
The hotter it gets, the slower your pace will be for the same amount of effort. Don’t go for breaking any records when the sun is high, and you’re sweating before you’ve even started moving.
Runner Academy has a nice chart on how you should expect to adjust your times based on your normal pace.
The further away from 50 degrees Fahrenheit you get, the longer your time will be. You should also be taking into account humidity, which can drastically increase the perceived temperature outside.
3. Wear breathable clothing and proper sun protection
Don’t run in heavy clothing that clings or absorbs sweat easily. If you haven’t already, you should invest in moisture wicking, light colored running attire. It should be breathable, loose on the body, and ideally, contain some sort of SPF factor.
But it’s not just about preventing sweat or overheating. You also want to protect your eyes and skin. Wear a hat or visor to protect your face, sunglasses to protect your eyes, and sunscreen to protect your skin.
4. Get up earlier
Temperatures are coolest early in the morning, making it the safest time of day to get in your run. If you’re used to taking a run after work, you may have to adjust for the summer season.
5. Be flexible
You will also need to pay closer attention to the weather when planning your workouts for the week. If Tuesday is supposed to be over 90 degrees, use that day as an active rest day. You may end up having to change your schedule half way through the week if the forecast changes.
Aim for the coolest days to schedule your runs. This isn’t just a matter of staying comfortable, it’s a matter of personal safety.
6. Find an indoor space
During long heat waves or just particularly hot days where you’re itching to get a run in, find an alternative location indoors. Most runner prefer the outdoors, and I understand that this might diminish the experience for some, but trust me: it’s better than going out for your run in high heat and humidity and suffering from heat stroke.
Final Thoughts
Running is supposed to be both enjoyable and good for your health. Don’t diminish the practice but running under risky conditions that could put you and your health in danger. Stay hydrated, stay cool, and stay safe.