Beat the Heat! Tips for Surviving in the Hot Spots

The northeast is definitely in the midst of a heat wave this week. However, I think we can all agree that this is only the beginning. Today when I went out for lunch, the heat hit me like a ton of bricks and I was only out for a few minutes. If I think it is uncomfortable now, I am in for a rude awaking for the rest of the summer. And that brings me to running. How am I going to survive this summer?

Summer is a great time to run, but it can also be a dangerous time to run. It is challenging to cool your body, heart rate is higher, and breathing is more rapid in hot weather. Your body works twice as hard. It is very important to be smart with your exercise and acknowledge that you need to adapt to the rising temperatures.

Here are some heat running secrets to help you train smarter -

1.  Stay Hydrated. This seems pretty obvious, but it is actually one of those things that runner disregard the most. It is extremely important to stay hydrated and runners need to drink water before, during, and after exercising. The best. A rule to follow is "obey your thirst." When you feel your mouth getting dry or you are thirsty, drink!
2. Adapt. Let's face it. It's getting hot out and it is not going to get much cooler this summer. Therefore your body needs time to adjust to the changing temperatures. It takes 2-3 weeks for your body to get used to the heat and start to cool itself more effectively. It is important to change your pace in your runs. Slow your pace for the next two weeks so your body can adapt. Get through your runs now to return to your normal pace once your body adjusts properly.
3. Be an Early Riser. The best time to run in the summer is in the morning. The air quality is better, it is cooler, and the surface you run on has not had all day to heat up. The times to absolutely avoid running during at 12-3pm.
4. Protect Your Skin. I think it goes without saying. You should always wear SPF when you go outside and running is no exception. Use a sport sunscreen so that it is still effective when you sweat.
5. Listen to Your Body and Be Smart! You know your body better than anybody so listen to it! If something does not feel right, do not push your limits. Know the signs of heat problems. If you feel dizzy, light headed, have stopped sweating or your skin is cool to the touch, stop running. You need to drink fluids immediately.

There you have it! You don't need to give up running this summer just because it is hot out. Now you can run through the summer safely. The first couple of weeks will probably not be very much, but I promise it will get better!

What are your tips for running and beating the heat??

xoxo

-Ashley